Luncheon meat vs. Pork shoulder — In-Depth Nutrition Comparison

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The main differences between luncheon meat and pork shoulder

Luncheon meat has more selenium, vitamin B3, and vitamin B12; however, pork shoulder has more vitamin B1, fats, copper, and vitamin B6.
Daily need coverage for vitamin B1 for pork shoulder is 53% higher.
Pork shoulder has 13 times less sodium than luncheon meat. Luncheon meat has 820mg of sodium, while pork shoulder has 65mg.

Food types used in this article are USDA Commodity, luncheon meat, canned and Pork, fresh, shoulder, whole, separable lean, and fat, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Luncheon meat

Pork shoulder

Contains more ManganeseManganese	+236.4%
Contains more SeleniumSelenium	+50.2%

Contains more CalciumCalcium	+200%
Contains more CopperCopper	+180%
Contains more ZincZinc	+25.6%
Contains less SodiumSodium	-92.1%

~equal in Magnesium ~18mg

~equal in Potassium ~302mg

~equal in Iron ~1.05mg

~equal in Phosphorus ~182mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Luncheon meat

Pork shoulder

Contains more Vitamin B3Vitamin B3	+36.3%
Contains more Vitamin B12Vitamin B12	+24.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+18.8%
Contains more Vitamin B1Vitamin B1	+499.2%
Contains more Vitamin B2Vitamin B2	+29.1%
Contains more Vitamin B5Vitamin B5	+17.3%
Contains more Vitamin B6Vitamin B6	+27.9%
Contains more FolateFolate	+∞%

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.128mg	0.767mg	53%
Sodium	820mg	65mg	33%
Selenium	38.3µg	25.5µg	23%
Saturated fat	3.944g	6.24g	10%
Vitamin D*		70 IU	9%
Vitamin D		1.7µg	9%
Vitamin B3	5.225mg	3.833mg	9%
Fats	12.77g	17.99g	8%
Vitamin B12	0.92µg	0.74µg	8%
Copper	0.03mg	0.084mg	6%
Vitamin B6	0.272mg	0.348mg	6%
Monounsaturated fat	5.685g	8.01g	6%
Zinc	2.15mg	2.7mg	5%
Vitamin B2	0.213mg	0.275mg	5%
Calories	189kcal	236kcal	2%
Cholesterol	78mg	71mg	2%
Phosphorus	170mg	182mg	2%
Vitamin B5	0.613mg	0.719mg	2%
Polyunsaturated fat	1.565g	1.92g	2%
Protein	17.5g	17.18g	1%
Vitamin C	0mg	0.7mg	1%
Calcium	5mg	15mg	1%
Iron	0.97mg	1.05mg	1%
Manganese	0.037mg	0.011mg	1%
Folate	0µg	5µg	1%
Choline	63.9mg	60.6mg	1%
Protein per 100 calories	9.3g	7.3g	N/A
Calories per 10 g protein	108kcal	137kcal	N/A
Weight per 100 calories	53g	42g	N/A
Unsaturated / Saturated Fat ratio	1.8	1.6	N/A
Net carbs	1.04g	0g	N/A
Carbs	1.04g	0g	0%
Magnesium	18mg	18mg	0%
Potassium	300mg	302mg	0%
Vitamin A	0µg	2µg	0%
Vitamin E	0.16mg	0.19mg	0%
Tryptophan		0.208mg	0%
Threonine		0.768mg	0%
Isoleucine		0.781mg	0%
Leucine		1.36mg	0%
Lysine		1.531mg	0%
Methionine		0.441mg	0%
Phenylalanine		0.681mg	0%
Valine		0.921mg	0%
Histidine		0.656mg	0%
Omega-6 (Eicosadienoic acid)	0.055g		N/A