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  6. Luncheon meat vs. Rib eye steak

Luncheon meat vs. Rib eye steak — In-Depth Nutrition Comparison

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Differences between Luncheon meat and Rib eye steak

  • Luncheon meat has more Selenium, while Rib eye steak has more Vitamin B12, Zinc, Iron, Vitamin B6, Vitamin B2, and Copper.
  • Rib eye steak's daily need coverage for Vitamin B12 is 49% higher.
  • Rib eye steak contains 15 times less Sodium than Luncheon meat. Luncheon meat contains 820mg of Sodium, while Rib eye steak contains 54mg.

The food types used in this comparison are USDA Commodity, luncheon meat, canned and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Luncheon meat vs Rib eye 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
Rib eye steak
Rib eye steak
Contains more Phosphorus +11.8%
Contains more Potassium +15.4%
Contains more Selenium +29%
Contains more Calcium +120%
Contains more Iron +130.9%
Contains more Magnesium +22.2%
Contains less Sodium -93.4%
Contains more Zinc +174.9%
Contains more Copper +166.7%
Contains more Manganese +116.2%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Phosphorus +11.8%
Contains more Potassium +15.4%
Contains more Selenium +29%
Contains more Calcium +120%
Contains more Iron +130.9%
Contains more Magnesium +22.2%
Contains less Sodium -93.4%
Contains more Zinc +174.9%
Contains more Copper +166.7%
Contains more Manganese +116.2%

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
:
7
Rib eye steak
Rib eye steak
Contains more Vitamin E +60%
Contains more Vitamin B1 +80.3%
Contains more Vitamin B5 +14.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B6 +75.4%
Contains more Folate +∞%
Contains more Vitamin B12 +128.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.908
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%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin E +60%
Contains more Vitamin B1 +80.3%
Contains more Vitamin B5 +14.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34.7%
Contains more Vitamin B6 +75.4%
Contains more Folate +∞%
Contains more Vitamin B12 +128.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.908

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
3
:
2
Rib eye steak
Rib eye steak
Contains more Carbs +∞%
Contains more Water +20.9%
Contains more Other +28100%
Contains more Protein +35.4%
Contains more Fats +70.8%
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
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Carbs +∞%
Contains more Water +20.9%
Contains more Other +28100%
Contains more Protein +35.4%
Contains more Fats +70.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Rib eye steak
Rib eye steak
Contains less Saturated Fat -59.3%
Contains more Polyunsaturated fat +52.4%
Contains more Monounsaturated Fat +85%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -59.3%
Contains more Polyunsaturated fat +52.4%
Contains more Monounsaturated Fat +85%

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Rib eye steak Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 23.69g Rib eye steak
Fats 12.77g 21.81g Rib eye steak
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 291kcal Rib eye steak
Calcium 5mg 11mg Rib eye steak
Iron 0.97mg 2.24mg Rib eye steak
Magnesium 18mg 22mg Rib eye steak
Phosphorus 170mg 152mg Luncheon meat
Potassium 300mg 260mg Luncheon meat
Sodium 820mg 54mg Rib eye steak
Zinc 2.15mg 5.91mg Rib eye steak
Copper 0.03mg 0.08mg Rib eye steak
Manganese 0.037mg 0.08mg Rib eye steak
Selenium 38.3µg 29.7µg Luncheon meat
Vitamin A 0IU 25IU Rib eye steak
Vitamin A RAE 0µg 8µg Rib eye steak
Vitamin E 0.16mg 0.1mg Luncheon meat
Vitamin D 7IU Rib eye steak
Vitamin D 0.2µg Rib eye steak
Vitamin B1 0.128mg 0.071mg Luncheon meat
Vitamin B2 0.213mg 0.287mg Rib eye steak
Vitamin B3 5.225mg 4.908mg Luncheon meat
Vitamin B5 0.613mg 0.536mg Luncheon meat
Vitamin B6 0.272mg 0.477mg Rib eye steak
Folate 0µg 6µg Rib eye steak
Vitamin B12 0.92µg 2.1µg Rib eye steak
Vitamin K 0µg 1.6µg Rib eye steak
Tryptophan 0.265mg Rib eye steak
Threonine 1.116mg Rib eye steak
Isoleucine 1.103mg Rib eye steak
Leucine 2.041mg Rib eye steak
Lysine 2.269mg Rib eye steak
Methionine 0.641mg Rib eye steak
Phenylalanine 0.95mg Rib eye steak
Valine 1.184mg Rib eye steak
Histidine 0.888mg Rib eye steak
Cholesterol 78mg 80mg Luncheon meat
Trans Fat 1.478g Luncheon meat
Saturated Fat 3.944g 9.684g Luncheon meat
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Monounsaturated Fat 5.685g 10.519g Rib eye steak
Polyunsaturated fat 1.565g 1.027g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g 0.005g Luncheon meat
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Rib eye 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
50%
Rib eye steak
Minerals Daily Need Coverage Score
54%
Luncheon meat
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 766mg)
Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 5.74g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat
Luncheon meat is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.