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.

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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.

Roast beef

Luncheon meat

Contains more PotassiumPotassium	+115.7%
Contains more IronIron	+111.3%
Contains more CopperCopper	+186.7%
Contains more ZincZinc	+48.8%
Contains more PhosphorusPhosphorus	+42.4%

Contains more ManganeseManganese	+146.7%
Contains more SeleniumSelenium	+160.5%

~equal in Magnesium ~18mg

~equal in Calcium ~5mg

~equal in Sodium ~820mg

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

Luncheon meat

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+206.3%
Contains more Vitamin B6Vitamin B6	+69.1%
Contains more Vitamin B12Vitamin B12	+121.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin B1Vitamin B1	+197.7%
Contains more CholineCholine	+45.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.213mg

~equal in Vitamin B3 ~5.225mg

~equal in Vitamin B5 ~0.613mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.04µg	0.92µg	47%
Selenium	14.7µg	38.3µg	43%
Fats	3.69g	12.77g	14%
Iron	2.05mg	0.97mg	14%
Vitamin B6	0.46mg	0.272mg	14%
Saturated fat	1.318g	3.944g	12%
Monounsaturated fat	1.521g	5.685g	10%
Potassium	647mg	300mg	10%
Zinc	3.2mg	2.15mg	10%
Phosphorus	242mg	170mg	10%
Polyunsaturated fat	0.27g	1.565g	9%
Cholesterol	51mg	78mg	9%
Vitamin B1	0.043mg	0.128mg	7%
Copper	0.086mg	0.03mg	6%
Choline	43.9mg	63.9mg	4%
Calories	115kcal	189kcal	4%
Vitamin B3	5.581mg	5.225mg	2%
Protein	18.62g	17.5g	2%
Vitamin E	0.49mg	0.16mg	2%
Manganese	0.015mg	0.037mg	1%
Sodium	853mg	820mg	1%
Vitamin B5	0.566mg	0.613mg	1%
Vitamin K	1.6µg	0µg	1%
Folate	5µg	0µg	1%
Net carbs	0.64g	1.04g	N/A
Carbs	0.64g	1.04g	0%
Vitamin D	1IU		0%
Magnesium	20mg	18mg	0%
Calcium	5mg	5mg	0%
Sugar	0.29g	0g	N/A
Vitamin A	3µg	0µg	0%
Vitamin B2	0.213mg	0.213mg	0%
Trans fat	0.148g		N/A
Omega-3 - EPA	0.007g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.017g		N/A
Omega-3 - DPA	0.012g	0g	N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.011g		N/A
Omega-6 - Eicosadienoic acid	0.002g	0.055g	N/A
Omega-6 - Linoleic acid	0.14g		N/A