Luncheon meat vs Bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Luncheon meat, pork and chicken, minced, canned, includes Spam Lite is higher in more vitamins & minerals
Calories (kcal)
Luncheon meat 196
Bacon 253
Protein (g)
Luncheon meat 15.2
Bacon 13.3
Carbs (g)
Luncheon meat 1.35
Bacon 4.80
Fat (g)
Luncheon meat 13.9
Bacon 20.0
Fiber (g)
Luncheon meat 0
Bacon 0
Quick answers
Which has more protein?
Luncheon meat, pork and chicken, minced, canned, includes Spam Lite — 15.2g vs 13.3g per 100g.
Which has fewer calories?
Luncheon meat, pork and chicken, minced, canned, includes Spam Lite — 196 vs 253 kcal per 100g.
Which is more nutrient-dense?
Luncheon meat, pork and chicken, minced, canned, includes Spam Lite scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Luncheon meat | Bacon | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 196 kcal | 253 kcal | -23% |
| Macronutrients | |||
| Water | 65.7 g | 58.9 g | +12% |
| Protein | 15.2 g | 13.3 g | +14% |
| Total lipid (fat) | 13.9 g | 20.0 g | -31% |
| Carbohydrate, by difference | 1.35 g | 4.80 g | -72% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.51 g | 6.67 g | -32% |
| Fatty acids, total monounsaturated | 7.02 g | 8.57 g | -18% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 75.0 mg | 100 mg | -25% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 38.5 mg | 24.0 mg | +60% |
| Thiamin (Vitamin B1) | 0.180 mg | 0.029 mg | +521% |
| Riboflavin (Vitamin B2) | 0.210 mg | 0.183 mg | +15% |
| Niacin (Vitamin B3) | 3.45 mg | 6.22 mg | -45% |
| Pantothenic acid (Vitamin B5) | — | 0.616 mg | |
| Vitamin B-6 — Pyridoxine | 0.283 mg | 0.401 mg | -29% |
| Biotin (Vitamin B7) | 4.00 ug | 6.00 ug | -33% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 64.3 mg | 56.9 mg | +13% |
| Vitamin B-12 — Cobalamin | 0.610 ug | 0.660 ug | -8% |
| Vitamin A, RAE | 0 ug | 8.00 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 2.70 mg | -91% |
| Vitamin D (D2 + D3) | 0.600 ug | 0.200 ug | +200% |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 10.0 mg | +290% |
| Iron, Fe | 1.40 mg | 0.720 mg | +94% |
| Magnesium, Mg | 18.0 mg | 19.0 mg | -5% |
| Phosphorus, P | 109 mg | 145 mg | -25% |
| Potassium, K | 461 mg | 156 mg | +196% |
| Sodium, Na | 1032 mg | 900 mg | +15% |
| Zinc, Zn | 2.20 mg | 1.61 mg | +37% |
| Copper, Cu | 0.100 mg | 0.063 mg | +59% |
| Manganese, Mn | — | 0.011 mg | |
| Selenium, Se | 27.0 ug | 19.4 ug | +39% |
| Other Nutrients | |||
| Energy | 819 kj | 1057 kj | -23% |
| Ash | 3.80 g | 2.93 g | +30% |
| Total Sugars | 1.26 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 6.00 ug | -33% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 6.00 ug | -33% |
| Betaine | 6.30 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 8.00 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 25.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 24.0 IU | 10.0 IU | +140% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | 0.200 ug | +200% |
| Vitamin K1 — Phylloquinone | 0 ug | 10.8 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.024 g | 0.010 g | +140% |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.042 g | -76% |
| SFA 14:0 (Myristic acid) | 0.150 g | 0.131 g | +15% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.022 g | |
| SFA 16:0 (Palmitic acid) | 2.92 g | 4.21 g | -31% |
| SFA 17:0 (Margaric acid) | — | 0.035 g | |
| SFA 18:0 (Stearic acid) | 1.41 g | 1.80 g | -22% |
| SFA 20:0 (Arachidic acid) | — | 0.274 g | |
| SFA 22:0 (Behenic acid) | — | 0.138 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.001 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.005 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.450 g | 0.149 g | +202% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.57 g | 8.24 g | -20% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.168 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.47 g | 4.28 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.35 g | 3.10 g | -57% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | 1.10 g | -89% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.007 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.005 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.037 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.004 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.008 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.004 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.002 g | -100% |
| Tryptophan (EAA) | — | 0.189 g | |
| Threonine (EAA) | — | 0.653 g | |
| Isoleucine (EAA, BCAA) | — | 0.517 g | |
| Leucine (EAA, BCAA) | — | 1.25 g | |
| Lysine (EAA) | — | 1.48 g | |
| Methionine (EAA) | — | 0.470 g | |
| Cystine (conditionally essential) | — | 0.172 g | |
| Phenylalanine (EAA) | — | 0.587 g | |
| Tyrosine (conditionally essential) | — | 0.532 g | |
| Valine (EAA, BCAA) | — | 0.586 g | |
| Arginine (conditionally essential) | — | 1.06 g | |
| Histidine (EAA) | — | 0.487 g | |
| Alanine | — | 1.02 g | |
| Aspartic acid | — | 1.45 g | |
| Glutamic acid | — | 2.46 g | |
| Glycine (conditionally essential) | — | 0.927 g | |
| Proline (conditionally essential) | — | 1.06 g | |
| Serine | — | 0.724 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Luncheon meat, pork and chicken, minced, canned, includes Spam Lite nutrition facts Bacon, turkey, low sodium nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +521% in Luncheon meat, pork and chicken, minced, canned, includes Spam Lite Calcium, Ca +290% in Luncheon meat, pork and chicken, minced, canned, includes Spam Lite Vitamin D (D2 + D3) +200% in Luncheon meat, pork and chicken, minced, canned, includes Spam Lite Potassium, K +196% in Luncheon meat, pork and chicken, minced, canned, includes Spam Lite
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.