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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.62 g
Fats:
3.69 g
Carbs:
0.64 g
Water:
73.72 g
Other:
3.33 g
Protein:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
| Contains more WaterWater | +11.9% |
| Contains more OtherOther | +18.1% |
| Contains more FatsFats | +246.1% |
| Contains more CarbsCarbs | +62.5% |
~equal in
Protein
~17.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.318 g
Monounsaturated fat:
Mono. Fat
1.521 g
Polyunsaturated fat:
Poly. Fat
0.27 g
Saturated fat:
Sat. Fat
3.944 g
Monounsaturated fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 g
| Contains less Sat. FatSaturated fat | -66.6% |
| Contains more Mono. FatMonounsaturated fat | +273.8% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
33%
Minerals Daily Need Coverage Score
56%
54%
Comparison summary
Which food is lower in Cholesterol?
Roast beef is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated fat?
Roast beef is lower in Saturated fat (difference - 2.626g)
Which food is richer in minerals?
Roast beef is relatively richer in minerals
Which food is richer in vitamins?
Roast beef is relatively richer in vitamins
Which food is lower in Sugar?
Luncheon meat is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Luncheon meat contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
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The foods are relatively equal in price ($)