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

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Summary of differences between beef tenderloin and luncheon meat

Beef tenderloin has more vitamin B12, iron, zinc, and copper; however, luncheon meat is higher in selenium, vitamin B3, and vitamin B5.
Beef tenderloin covers your daily need for vitamin B12, 64% more than luncheon meat.
Beef tenderloin has 4 times more copper than luncheon meat. While beef tenderloin has 0.123mg of copper, luncheon meat has only 0.03mg.
Luncheon meat has less saturated fat.

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

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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.

Beef tenderloin

Luncheon meat

Contains more MagnesiumMagnesium	+22.2%
Contains more CalciumCalcium	+80%
Contains more IronIron	+220.6%
Contains more CopperCopper	+310%
Contains more ZincZinc	+87.4%
Contains more PhosphorusPhosphorus	+19.4%
Contains less SodiumSodium	-93%

Contains more ManganeseManganese	+164.3%
Contains more SeleniumSelenium	+67.2%

~equal in Potassium ~300mg

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.

Beef tenderloin

Luncheon meat

Contains more Vitamin B2Vitamin B2	+22.1%
Contains more Vitamin B12Vitamin B12	+167.4%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+42.4%

Contains more Vitamin B1Vitamin B1	+42.2%
Contains more Vitamin B3Vitamin B3	+74.2%
Contains more Vitamin B5Vitamin B5	+145.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.272mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.46µg	0.92µg	64%
Sodium	57mg	820mg	33%
Selenium	22.9µg	38.3µg	28%
Iron	3.11mg	0.97mg	27%
Saturated fat	9.72g	3.944g	26%
Fats	24.6g	12.77g	18%
Zinc	4.03mg	2.15mg	17%
Vitamin B3	3mg	5.225mg	14%
Protein	23.9g	17.5g	13%
Monounsaturated fat	10.27g	5.685g	11%
Copper	0.123mg	0.03mg	10%
Vitamin B5	0.25mg	0.613mg	7%
Calories	324kcal	189kcal	7%
Phosphorus	203mg	170mg	5%
Choline	91mg	63.9mg	5%
Vitamin B2	0.26mg	0.213mg	4%
Polyunsaturated fat	1g	1.565g	4%
Vitamin B1	0.09mg	0.128mg	3%
Vitamin B6	0.25mg	0.272mg	2%
Cholesterol	85mg	78mg	2%
Folate	8µg	0µg	2%
Vitamin E		0.16mg	1%
Manganese	0.014mg	0.037mg	1%
Potassium	331mg	300mg	1%
Magnesium	22mg	18mg	1%
Carbs	0g	1.04g	0%
Net carbs	0g	1.04g	N/A
Calcium	9mg	5mg	0%
Tryptophan	0.268mg		0%
Threonine	1.044mg		0%
Isoleucine	1.075mg		0%
Leucine	1.889mg		0%
Lysine	1.989mg		0%
Methionine	0.612mg		0%
Phenylalanine	0.933mg		0%
Valine	1.163mg		0%
Histidine	0.818mg		0%
Omega-6 - Eicosadienoic acid		0.055g	N/A