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  6. Luncheon meat vs. Steak

Luncheon meat vs. Steak — In-Depth Nutrition Comparison

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Differences between Luncheon meat and Steak

  • Luncheon meat has more Selenium, while Steak has more Vitamin B12, Zinc, Iron, Vitamin B6, Vitamin B2, Copper, and Monounsaturated Fat.
  • Steak's daily need coverage for Vitamin B12 is 53% higher.
  • Steak contains 14 times less Sodium than Luncheon meat. Luncheon meat contains 820mg of Sodium, while Steak contains 58mg.

The food types used in this comparison are USDA Commodity, luncheon meat, canned and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Luncheon meat vs 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
4
:
6
Steak
Steak
Contains more Selenium +20.4%
Contains more Calcium +140%
Contains more Iron +147.4%
Contains more Magnesium +27.8%
Contains less Sodium -92.9%
Contains more Zinc +194.9%
Contains more Copper +183.3%
Equal in Phosphorus - 163
Equal in Potassium - 279
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Selenium +20.4%
Contains more Calcium +140%
Contains more Iron +147.4%
Contains more Magnesium +27.8%
Contains less Sodium -92.9%
Contains more Zinc +194.9%
Contains more Copper +183.3%
Equal in Phosphorus - 163
Equal in Potassium - 279

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
Steak
Steak
Contains more Vitamin B1 +73%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B6 +83.8%
Contains more Folate +∞%
Contains more Vitamin B12 +139.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.149
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%
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% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +73%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B6 +83.8%
Contains more Folate +∞%
Contains more Vitamin B12 +139.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 5.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +18.5%
Contains more Other +422.2%
Contains more Protein +42%
Contains more Fats +48.9%
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
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +18.5%
Contains more Other +422.2%
Contains more Protein +42%
Contains more Fats +48.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Steak
Steak
Contains less Saturated Fat -53.3%
Contains more Polyunsaturated fat +74.7%
Contains more Monounsaturated Fat +61.3%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -53.3%
Contains more Polyunsaturated fat +74.7%
Contains more Monounsaturated Fat +61.3%

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Steak Opinion
Net carbs 1.04g 0g Luncheon meat
Protein 17.5g 24.85g Steak
Fats 12.77g 19.02g Steak
Carbs 1.04g 0g Luncheon meat
Calories 189kcal 271kcal Steak
Calcium 5mg 12mg Steak
Iron 0.97mg 2.4mg Steak
Magnesium 18mg 23mg Steak
Phosphorus 170mg 163mg Luncheon meat
Potassium 300mg 279mg Luncheon meat
Sodium 820mg 58mg Steak
Zinc 2.15mg 6.34mg Steak
Copper 0.03mg 0.085mg Steak
Manganese 0.037mg Luncheon meat
Selenium 38.3µg 31.8µg Luncheon meat
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.16mg Luncheon meat
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.128mg 0.074mg Luncheon meat
Vitamin B2 0.213mg 0.301mg Steak
Vitamin B3 5.225mg 5.149mg Luncheon meat
Vitamin B5 0.613mg Luncheon meat
Vitamin B6 0.272mg 0.5mg Steak
Folate 0µg 6µg Steak
Vitamin B12 0.92µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Cholesterol 78mg 78mg
Saturated Fat 3.944g 8.443g Luncheon meat
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 5.685g 9.171g Steak
Polyunsaturated fat 1.565g 0.896g 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 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
49%
Steak
Minerals Daily Need Coverage Score
54%
Luncheon meat
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 762mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 4.499g)
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 - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (78 mg)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.