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Pork leg vs. Luncheon meat — In-Depth Nutrition Comparison

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Important differences between pork leg and luncheon meat

  • Pork leg has more vitamin B1, vitamin B6, and monounsaturated fat; however, luncheon meat has more selenium and vitamin B12.
  • Pork leg's daily need coverage for vitamin B1 is 51% more.
  • Pork leg has 2 times more saturated fat than luncheon meat. Pork leg has 6.54g of saturated fat, while luncheon meat has 3.944g.

The food varieties used in the comparison are Pork, fresh, leg (ham), whole, separable lean, and fat, raw and USDA Commodity, luncheon meat, canned.

Infographic

Pork leg vs Luncheon meat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
Contains more CopperCopper +116.7%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -94.3%
Contains more IronIron +14.1%
Contains more ZincZinc +11.4%
Contains more ManganeseManganese +60.9%
Contains more SeleniumSelenium +30.3%
~equal in Magnesium ~18mg
~equal in Calcium ~5mg
~equal in Potassium ~300mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more FolateFolate +∞%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin B12Vitamin B12 +46%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork leg Luncheon meat DV% diff.
Vitamin B1 0.736mg 0.128mg 51%
Sodium 47mg 820mg 34%
Selenium 29.4µg 38.3µg 16%
Saturated fat 6.54g 3.944g 12%
Choline 63.9mg 12%
Vitamin B12 0.63µg 0.92µg 12%
Vitamin B6 0.401mg 0.272mg 10%
Fats 18.87g 12.77g 9%
Monounsaturated fat 8.38g 5.685g 7%
Phosphorus 199mg 170mg 4%
Vitamin B3 4.574mg 5.225mg 4%
Copper 0.065mg 0.03mg 4%
Polyunsaturated fat 2.01g 1.565g 3%
Vitamin D 0.5µg 3%
Calories 245kcal 189kcal 3%
Vitamin D 20IU 3%
Zinc 1.93mg 2.15mg 2%
Cholesterol 73mg 78mg 2%
Iron 0.85mg 0.97mg 2%
Folate 7µg 0µg 2%
Manganese 0.023mg 0.037mg 1%
Vitamin C 0.7mg 0mg 1%
Vitamin B2 0.2mg 0.213mg 1%
Vitamin B5 0.685mg 0.613mg 1%
Vitamin E 0.16mg 1%
Protein 17.43g 17.5g 0%
Net carbs 0g 1.04g N/A
Carbs 0g 1.04g 0%
Magnesium 20mg 18mg 0%
Calcium 5mg 5mg 0%
Potassium 315mg 300mg 0%
Tryptophan 0.208mg 0%
Threonine 0.776mg 0%
Isoleucine 0.787mg 0%
Leucine 1.376mg 0%
Lysine 1.55mg 0%
Methionine 0.444mg 0%
Phenylalanine 0.689mg 0%
Valine 0.931mg 0%
Histidine 0.659mg 0%
Omega-6 - Eicosadienoic acid 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Contains more FatsFats +47.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +129.3%
~equal in Protein ~17.5g
~equal in Water ~65.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
Contains more Mono. FatMonounsaturated fat +47.4%
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains less Sat. FatSaturated fat -39.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.