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  6. Roast beef vs. Luncheon meat

Roast beef vs. Luncheon meat — In-Depth Nutrition Comparison

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What are the differences between Roast beef and Luncheon meat?

  • Roast beef is higher in Vitamin B12, Vitamin B6, Iron, Phosphorus, Potassium, and Zinc, yet Luncheon meat is higher in Selenium, and Vitamin B1.
  • Roast beef's daily need coverage for Vitamin B12 is 47% more.
  • Roast beef has 2 times more Potassium than Luncheon meat. While Roast beef has 647mg of Potassium, Luncheon meat has only 300mg.
  • The amount of Cholesterol in Roast beef is lower.

We used Roast beef, deli style, prepackaged, sliced and USDA Commodity, luncheon meat, canned types in this article.

Infographic

Roast beef 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.
Roast beef
Roast beef
6
:
3
Luncheon meat
Luncheon meat
Contains more Iron +111.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +42.4%
Contains more Potassium +115.7%
Contains more Zinc +48.8%
Contains more Copper +186.7%
Contains more Manganese +146.7%
Contains more Selenium +160.5%
Equal in Calcium - 5
Equal in Magnesium - 18
Equal in Sodium - 820
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Contains more Iron +111.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +42.4%
Contains more Potassium +115.7%
Contains more Zinc +48.8%
Contains more Copper +186.7%
Contains more Manganese +146.7%
Contains more Selenium +160.5%
Equal in Calcium - 5
Equal in Magnesium - 18
Equal in Sodium - 820

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.
Roast beef
Roast beef
8
:
2
Luncheon meat
Luncheon meat
Contains more Vitamin A +∞%
Contains more Vitamin E +206.3%
Contains more Vitamin B6 +69.1%
Contains more Folate +∞%
Contains more Vitamin B12 +121.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +197.7%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B3 - 5.225
Equal in Vitamin B5 - 0.613
Roast beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 4%
Luncheon meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +206.3%
Contains more Vitamin B6 +69.1%
Contains more Folate +∞%
Contains more Vitamin B12 +121.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +197.7%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B3 - 5.225
Equal in Vitamin B5 - 0.613

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roast beef
Roast beef
3
:
2
Luncheon meat
Luncheon meat
Contains more Water +11.9%
Contains more Other +18.1%
Contains more Fats +246.1%
Contains more Carbs +62.5%
Equal in Protein - 17.5
Roast beef
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Luncheon meat
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 Water +11.9%
Contains more Other +18.1%
Contains more Fats +246.1%
Contains more Carbs +62.5%
Equal in Protein - 17.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roast beef
Roast beef
1
:
2
Luncheon meat
Luncheon meat
Contains less Saturated Fat -66.6%
Contains more Monounsaturated Fat +273.8%
Contains more Polyunsaturated fat +479.6%
Roast beef
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains less Saturated Fat -66.6%
Contains more Monounsaturated Fat +273.8%
Contains more Polyunsaturated fat +479.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roast beef Luncheon meat Opinion
Net carbs 0.64g 1.04g Luncheon meat
Protein 18.62g 17.5g Roast beef
Fats 3.69g 12.77g Luncheon meat
Carbs 0.64g 1.04g Luncheon meat
Calories 115kcal 189kcal Luncheon meat
Sugar 0.29g 0g Luncheon meat
Calcium 5mg 5mg
Iron 2.05mg 0.97mg Roast beef
Magnesium 20mg 18mg Roast beef
Phosphorus 242mg 170mg Roast beef
Potassium 647mg 300mg Roast beef
Sodium 853mg 820mg Luncheon meat
Zinc 3.2mg 2.15mg Roast beef
Copper 0.086mg 0.03mg Roast beef
Manganese 0.015mg 0.037mg Luncheon meat
Selenium 14.7µg 38.3µg Luncheon meat
Vitamin A 11IU 0IU Roast beef
Vitamin A RAE 3µg 0µg Roast beef
Vitamin E 0.49mg 0.16mg Roast beef
Vitamin D 1IU Roast beef
Vitamin B1 0.043mg 0.128mg Luncheon meat
Vitamin B2 0.213mg 0.213mg
Vitamin B3 5.581mg 5.225mg Roast beef
Vitamin B5 0.566mg 0.613mg Luncheon meat
Vitamin B6 0.46mg 0.272mg Roast beef
Folate 5µg 0µg Roast beef
Vitamin B12 2.04µg 0.92µg Roast beef
Vitamin K 1.6µg 0µg Roast beef
Cholesterol 51mg 78mg Roast beef
Trans Fat 0.148g Luncheon meat
Saturated Fat 1.318g 3.944g Roast beef
Omega-3 - DHA 0.001g 0g Roast beef
Omega-3 - EPA 0.007g 0g Roast beef
Omega-3 - DPA 0.012g 0g Roast beef
Monounsaturated Fat 1.521g 5.685g Luncheon meat
Polyunsaturated fat 0.27g 1.565g Luncheon meat
Omega-6 - Eicosadienoic acid 0.002g 0.055g Luncheon meat
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

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

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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
48%
Roast beef
33%
Luncheon meat
Minerals Daily Need Coverage Score
56%
Roast beef
54%
Luncheon meat

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 2.626g)
Which food is richer in minerals?
Roast beef
Roast beef is relatively richer in minerals
Which food is richer in vitamins?
Roast beef
Roast beef is relatively richer in vitamins
Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.