Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.

Infographic

Pot roast vs Luncheon meat infographic
Infographic link

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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
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 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.
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% 10% 6% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
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 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 ~0IU
~equal in Vitamin B5 ~0.613mg
~equal in Vitamin B6 ~0.272mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 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 ProteinProtein +65.4%
Contains more FatsFats +50.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.9%
~equal in Other ~2.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated Fat: Sat. Fat 7.548 g
Monounsaturated Fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 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 +43.8%
Contains less Sat. FatSaturated Fat -47.7%
Contains more Poly. FatPolyunsaturated fat +121%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pot roast Luncheon meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Luncheon meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Pot roast
33%
Luncheon meat
Minerals Daily Need Coverage Score
57%
Pot roast
54%
Luncheon meat

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 773mg)
Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 3.604g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.