Pot roast vs. Luncheon meat — In-Depth Nutrition Comparison

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What are the differences between pot roast and luncheon meat?

Pot roast is higher in vitamin B12, zinc, iron, choline, and copper, yet luncheon meat is higher in selenium and vitamin B3.
Pot roast's daily need coverage for vitamin B12 is 50% more.
Pot roast has 3 times more copper than luncheon meat. While pot roast has 0.099mg of copper, luncheon meat has only 0.03mg.
The amount of saturated fat in luncheon meat is lower.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and USDA Commodity, luncheon meat, canned types in this article.

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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.

Pot roast

Luncheon meat

Contains more CalciumCalcium	+220%
Contains more IronIron	+149.5%
Contains more CopperCopper	+230%
Contains more ZincZinc	+209.8%
Contains less SodiumSodium	-94.3%

Contains more PotassiumPotassium	+29.9%
Contains more ManganeseManganese	+270%
Contains more SeleniumSelenium	+41.9%

~equal in Magnesium ~18mg

~equal in Phosphorus ~170mg

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.

Pot roast

Luncheon meat

Contains more Vitamin EVitamin E	+218.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+131.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+72.5%

Contains more Vitamin B1Vitamin B1	+116.9%
Contains more Vitamin B2Vitamin B2	+24.6%
Contains more Vitamin B3Vitamin B3	+27.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.613mg

~equal in Vitamin B6 ~0.272mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.13µg	0.92µg	50%
Zinc	6.66mg	2.15mg	41%
Sodium	47mg	820mg	34%
Protein	28.94g	17.5g	23%
Selenium	27µg	38.3µg	21%
Iron	2.42mg	0.97mg	18%
Saturated fat	7.548g	3.944g	16%
Cholesterol	116mg	78mg	13%
Fats	19.17g	12.77g	10%
Choline	110.2mg	63.9mg	8%
Copper	0.099mg	0.03mg	8%
Vitamin B3	4.105mg	5.225mg	7%
Polyunsaturated fat	0.708g	1.565g	6%
Monounsaturated fat	8.175g	5.685g	6%
Vitamin B1	0.059mg	0.128mg	6%
Calories	297kcal	189kcal	5%
Vitamin B2	0.171mg	0.213mg	3%
Vitamin E	0.51mg	0.16mg	2%
Potassium	231mg	300mg	2%
Vitamin K	1.8µg	0µg	2%
Folate	9µg	0µg	2%
Manganese	0.01mg	0.037mg	1%
Vitamin D	0.2µg		1%
Phosphorus	174mg	170mg	1%
Vitamin B5	0.571mg	0.613mg	1%
Vitamin B6	0.283mg	0.272mg	1%
Calcium	16mg	5mg	1%
Vitamin D	8IU		1%
Net carbs	0g	1.04g	N/A
Carbs	0g	1.04g	0%
Magnesium	19mg	18mg	0%
Tryptophan	0.19mg		0%
Threonine	1.156mg		0%
Isoleucine	1.317mg		0%
Leucine	2.302mg		0%
Lysine	2.446mg		0%
Methionine	0.754mg		0%
Phenylalanine	1.143mg		0%
Valine	1.436mg		0%
Histidine	0.924mg		0%
Omega-6 - Eicosadienoic acid		0.055g	N/A