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  6. Luncheon meat vs. Porterhouse steak

Luncheon meat vs. Porterhouse steak — In-Depth Nutrition Comparison

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Summary of differences between Luncheon meat and Porterhouse steak

  • Luncheon meat has more Selenium, Vitamin B3, and Vitamin B5, however, Porterhouse steak is higher in Vitamin B12, Iron, Zinc, Copper, and Vitamin B6.
  • Porterhouse steak covers your daily need of Vitamin B12 52% more than Luncheon meat.
  • Luncheon meat has 13 times more Sodium than Porterhouse steak. While Luncheon meat has 820mg of Sodium, Porterhouse steak has only 65mg.

These are the specific foods used in this comparison USDA Commodity, luncheon meat, canned and Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Luncheon meat vs Porterhouse steak 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
3
:
7
Porterhouse steak
Porterhouse steak
Contains more Manganese +146.7%
Contains more Selenium +95.4%
Contains more Calcium +40%
Contains more Iron +203.1%
Contains more Magnesium +22.2%
Contains more Phosphorus +13.5%
Contains less Sodium -92.1%
Contains more Zinc +112.1%
Contains more Copper +333.3%
Equal in Potassium - 299
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Porterhouse steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 111% 16% 83% 27% 9% 125% 44% 2% 107%
Contains more Manganese +146.7%
Contains more Selenium +95.4%
Contains more Calcium +40%
Contains more Iron +203.1%
Contains more Magnesium +22.2%
Contains more Phosphorus +13.5%
Contains less Sodium -92.1%
Contains more Zinc +112.1%
Contains more Copper +333.3%
Equal in Potassium - 299

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
4
:
5
Porterhouse steak
Porterhouse steak
Contains more Vitamin B1 +29.3%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +95.2%
Contains more Vitamin E +12.5%
Contains more Vitamin B6 +34.2%
Contains more Folate +∞%
Contains more Vitamin B12 +137%
Equal in Vitamin B2 - 0.228
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%
Porterhouse steak
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% 25% 53% 79% 19% 85% 6% 273% 0%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +95.2%
Contains more Vitamin E +12.5%
Contains more Vitamin B6 +34.2%
Contains more Folate +∞%
Contains more Vitamin B12 +137%
Equal in Vitamin B2 - 0.228

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
3
:
2
Porterhouse steak
Porterhouse steak
Contains more Carbs +∞%
Contains more Water +20.5%
Contains more Other +33.6%
Contains more Protein +36.9%
Contains more Fats +50.9%
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
Porterhouse steak
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more Carbs +∞%
Contains more Water +20.5%
Contains more Other +33.6%
Contains more Protein +36.9%
Contains more Fats +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Porterhouse steak
Porterhouse steak
Contains less Saturated Fat -45.8%
Contains more Polyunsaturated fat +126.8%
Contains more Monounsaturated Fat +52.2%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Porterhouse steak
44% 52% 4%
Saturated Fat: 7.271 g
Monounsaturated Fat: 8.65 g
Polyunsaturated fat: 0.69 g
Contains less Saturated Fat -45.8%
Contains more Polyunsaturated fat +126.8%
Contains more Monounsaturated Fat +52.2%

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 Porterhouse steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Luncheon meat Porterhouse steak Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 23.96g Porterhouse steak
Fats 12.77g 19.27g Porterhouse steak
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 276kcal Porterhouse steak
Calcium 5mg 7mg Porterhouse steak
Iron 0.97mg 2.94mg Porterhouse steak
Magnesium 18mg 22mg Porterhouse steak
Phosphorus 170mg 193mg Porterhouse steak
Potassium 300mg 299mg Luncheon meat
Sodium 820mg 65mg Porterhouse steak
Zinc 2.15mg 4.56mg Porterhouse steak
Copper 0.03mg 0.13mg Porterhouse steak
Manganese 0.037mg 0.015mg Luncheon meat
Selenium 38.3µg 19.6µg Luncheon meat
Vitamin E 0.16mg 0.18mg Porterhouse steak
Vitamin B1 0.128mg 0.099mg Luncheon meat
Vitamin B2 0.213mg 0.228mg Porterhouse steak
Vitamin B3 5.225mg 4.21mg Luncheon meat
Vitamin B5 0.613mg 0.314mg Luncheon meat
Vitamin B6 0.272mg 0.365mg Porterhouse steak
Folate 0µg 7µg Porterhouse steak
Vitamin B12 0.92µg 2.18µg Porterhouse steak
Tryptophan 0.259mg Porterhouse steak
Threonine 1.104mg Porterhouse steak
Isoleucine 1.228mg Porterhouse steak
Leucine 2.105mg Porterhouse steak
Lysine 2.233mg Porterhouse steak
Methionine 0.676mg Porterhouse steak
Phenylalanine 1.033mg Porterhouse steak
Valine 1.288mg Porterhouse steak
Histidine 0.775mg Porterhouse steak
Cholesterol 78mg 67mg Porterhouse steak
Saturated Fat 3.944g 7.271g Luncheon meat
Monounsaturated Fat 5.685g 8.65g Porterhouse steak
Polyunsaturated fat 1.565g 0.69g 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 Porterhouse steak
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
45%
Porterhouse steak
Minerals Daily Need Coverage Score
54%
Luncheon meat
52%
Porterhouse steak

Comparison summary

Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 755mg)
Which food is lower in Cholesterol?
Porterhouse steak
Porterhouse steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 3.327g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
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 minerals?
?
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.
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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.