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  6. T bone steak vs. Luncheon meat

T bone steak vs. Luncheon meat — In-Depth Nutrition Comparison

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Significant differences between T bone steak and Luncheon meat

  • T bone steak has more Vitamin B12, Vitamin B6, Iron, Zinc, Vitamin B3, and Phosphorus, however, Luncheon meat is richer in Selenium, Vitamin B5, and Vitamin B1.
  • T bone steak covers your daily Vitamin B12 needs 40% more than Luncheon meat.
  • Luncheon meat has 4 times less Iron than T bone steak. T bone steak has 3.57mg of Iron, while Luncheon meat has 0.97mg.
  • T bone steak contains less Sodium.

Specific food types used in this comparison are Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and USDA Commodity, luncheon meat, canned.

Infographic

T bone steak vs Luncheon meat 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.
T bone steak
T bone steak
7
:
3
Luncheon meat
Luncheon meat
Contains more Calcium +280%
Contains more Iron +268%
Contains more Magnesium +11.1%
Contains more Phosphorus +23.5%
Contains less Sodium -91.7%
Contains more Zinc +118.1%
Contains more Copper +163.3%
Contains more Manganese +825%
Contains more Selenium +26%
Equal in Magnesium - 18
Equal in Potassium - 300
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Contains more Calcium +280%
Contains more Iron +268%
Contains more Magnesium +11.1%
Contains more Phosphorus +23.5%
Contains less Sodium -91.7%
Contains more Zinc +118.1%
Contains more Copper +163.3%
Contains more Manganese +825%
Contains more Selenium +26%
Equal in Magnesium - 18
Equal in Potassium - 300

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.
T bone steak
T bone steak
8
:
3
Luncheon meat
Luncheon meat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B6 +178.7%
Contains more Folate +∞%
Contains more Vitamin B12 +105.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +124.6%
Contains more Vitamin B5 +99.7%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B6 +178.7%
Contains more Folate +∞%
Contains more Vitamin B12 +105.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +124.6%
Contains more Vitamin B5 +99.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
1
:
4
Luncheon meat
Luncheon meat
Contains more Protein +57%
Contains more Fats +15.6%
Contains more Carbs +∞%
Contains more Other +224.1%
Equal in Water - 65.87
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
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
Contains more Protein +57%
Contains more Fats +15.6%
Contains more Carbs +∞%
Contains more Other +224.1%
Equal in Water - 65.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
T bone steak
T bone steak
0
:
3
Luncheon meat
Luncheon meat
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +10.2%
Contains more Polyunsaturated fat +168.4%
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +10.2%
Contains more Polyunsaturated fat +168.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Luncheon meat
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient T bone steak Luncheon meat Opinion
Net carbs 0g 1.04g Luncheon meat
Protein 27.48g 17.5g T bone steak
Fats 11.05g 12.77g Luncheon meat
Carbs 0g 1.04g Luncheon meat
Calories 217kcal 189kcal T bone steak
Calcium 19mg 5mg T bone steak
Iron 3.57mg 0.97mg T bone steak
Magnesium 20mg 18mg T bone steak
Phosphorus 210mg 170mg T bone steak
Potassium 280mg 300mg Luncheon meat
Sodium 68mg 820mg T bone steak
Zinc 4.69mg 2.15mg T bone steak
Copper 0.079mg 0.03mg T bone steak
Manganese 0.004mg 0.037mg Luncheon meat
Selenium 30.4µg 38.3µg Luncheon meat
Vitamin A 5IU 0IU T bone steak
Vitamin A RAE 1µg 0µg T bone steak
Vitamin E 0.14mg 0.16mg Luncheon meat
Vitamin D 3IU T bone steak
Vitamin D 0.1µg T bone steak
Vitamin B1 0.057mg 0.128mg Luncheon meat
Vitamin B2 0.27mg 0.213mg T bone steak
Vitamin B3 6.292mg 5.225mg T bone steak
Vitamin B5 0.307mg 0.613mg Luncheon meat
Vitamin B6 0.758mg 0.272mg T bone steak
Folate 7µg 0µg T bone steak
Vitamin B12 1.89µg 0.92µg T bone steak
Vitamin K 1.5µg 0µg T bone steak
Tryptophan 0.325mg T bone steak
Threonine 1.349mg T bone steak
Isoleucine 1.343mg T bone steak
Leucine 2.46mg T bone steak
Lysine 2.74mg T bone steak
Methionine 0.762mg T bone steak
Phenylalanine 1.143mg T bone steak
Valine 1.421mg T bone steak
Histidine 1.05mg T bone steak
Cholesterol 81mg 78mg Luncheon meat
Trans Fat 0.595g Luncheon meat
Saturated Fat 4.6g 3.944g Luncheon meat
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Monounsaturated Fat 5.159g 5.685g Luncheon meat
Polyunsaturated fat 0.583g 1.565g Luncheon meat
Omega-6 - Eicosadienoic acid 0.002g 0.055g Luncheon meat
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Luncheon meat
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
53%
T bone steak
33%
Luncheon meat
Minerals Daily Need Coverage Score
60%
T bone steak
54%
Luncheon meat

Comparison summary

Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 752mg)
Which food is richer in vitamins?
T bone steak
T bone steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Luncheon meat
Luncheon meat is lower in Saturated Fat (difference - 0.656g)
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.

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.