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  6. Luncheon meat vs. Beef tenderloin

Luncheon meat vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between Luncheon meat and Beef tenderloin

  • Luncheon meat has more Selenium, Vitamin B3, and Vitamin B5, however, Beef tenderloin is higher in Vitamin B12, Iron, Zinc, and Copper.
  • Beef tenderloin covers your daily need of Vitamin B12 64% more than Luncheon meat.
  • Luncheon meat has 14 times more Sodium than Beef tenderloin. While Luncheon meat has 820mg of Sodium, Beef tenderloin has only 57mg.

These are the specific foods used in this comparison USDA Commodity, luncheon meat, canned and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Luncheon meat vs Beef tenderloin 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.
Luncheon meat
Luncheon meat
2
:
8
Beef tenderloin
Beef tenderloin
Contains more Manganese +164.3%
Contains more Selenium +67.2%
Contains more Calcium +80%
Contains more Iron +220.6%
Contains more Magnesium +22.2%
Contains more Phosphorus +19.4%
Contains more Potassium +10.3%
Contains less Sodium -93%
Contains more Zinc +87.4%
Contains more Copper +310%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Manganese +164.3%
Contains more Selenium +67.2%
Contains more Calcium +80%
Contains more Iron +220.6%
Contains more Magnesium +22.2%
Contains more Phosphorus +19.4%
Contains more Potassium +10.3%
Contains less Sodium -93%
Contains more Zinc +87.4%
Contains more Copper +310%

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.
Luncheon meat
Luncheon meat
6
:
3
Beef tenderloin
Beef tenderloin
Contains more Vitamin B1 +42.2%
Contains more Vitamin B3 +74.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B2 +22.1%
Contains more Folate +∞%
Contains more Vitamin B12 +167.4%
Equal in Vitamin B6 - 0.25
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%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin B1 +42.2%
Contains more Vitamin B3 +74.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B2 +22.1%
Contains more Folate +∞%
Contains more Vitamin B12 +167.4%
Equal in Vitamin B6 - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
3
Beef tenderloin
Beef tenderloin
Contains more Carbs +∞%
Contains more Water +36.2%
Contains more Protein +36.6%
Contains more Fats +92.6%
Contains more Other +11%
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
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more Carbs +∞%
Contains more Water +36.2%
Contains more Protein +36.6%
Contains more Fats +92.6%
Contains more Other +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Beef tenderloin
Beef tenderloin
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +56.5%
Contains more Monounsaturated Fat +80.7%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +56.5%
Contains more Monounsaturated Fat +80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Beef tenderloin Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 23.9g Beef tenderloin
Fats 12.77g 24.6g Beef tenderloin
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 324kcal Beef tenderloin
Calcium 5mg 9mg Beef tenderloin
Iron 0.97mg 3.11mg Beef tenderloin
Magnesium 18mg 22mg Beef tenderloin
Phosphorus 170mg 203mg Beef tenderloin
Potassium 300mg 331mg Beef tenderloin
Sodium 820mg 57mg Beef tenderloin
Zinc 2.15mg 4.03mg Beef tenderloin
Copper 0.03mg 0.123mg Beef tenderloin
Manganese 0.037mg 0.014mg Luncheon meat
Selenium 38.3µg 22.9µg Luncheon meat
Vitamin E 0.16mg Luncheon meat
Vitamin B1 0.128mg 0.09mg Luncheon meat
Vitamin B2 0.213mg 0.26mg Beef tenderloin
Vitamin B3 5.225mg 3mg Luncheon meat
Vitamin B5 0.613mg 0.25mg Luncheon meat
Vitamin B6 0.272mg 0.25mg Luncheon meat
Folate 0µg 8µg Beef tenderloin
Vitamin B12 0.92µg 2.46µg Beef tenderloin
Tryptophan 0.268mg Beef tenderloin
Threonine 1.044mg Beef tenderloin
Isoleucine 1.075mg Beef tenderloin
Leucine 1.889mg Beef tenderloin
Lysine 1.989mg Beef tenderloin
Methionine 0.612mg Beef tenderloin
Phenylalanine 0.933mg Beef tenderloin
Valine 1.163mg Beef tenderloin
Histidine 0.818mg Beef tenderloin
Cholesterol 78mg 85mg Luncheon meat
Saturated Fat 3.944g 9.72g Luncheon meat
Monounsaturated Fat 5.685g 10.27g Beef tenderloin
Polyunsaturated fat 1.565g 1g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Beef tenderloin
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
33%
Luncheon meat
44%
Beef tenderloin
Minerals Daily Need Coverage Score
54%
Luncheon meat
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 5.776g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 763mg)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.