Beef vs. Luncheon meat — In-Depth Nutrition Comparison

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Differences between beef and luncheon meat

Beef has more vitamin B12, vitamin B6, iron, vitamin B2, zinc, phosphorus, and copper, while luncheon meat has more selenium.
Beef's daily need coverage for vitamin B12 is 137% higher.
Luncheon meat contains 3 times less copper than beef. Beef contains 0.097mg of copper, while luncheon meat contains 0.03mg.
The amount of saturated fat in beef is lower.

The food types used in this comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, 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

Luncheon meat

Contains more CalciumCalcium	+160%
Contains more PotassiumPotassium	+17.3%
Contains more IronIron	+213.4%
Contains more CopperCopper	+223.3%
Contains more ZincZinc	+72.1%
Contains more PhosphorusPhosphorus	+52.4%
Contains less SodiumSodium	-93.4%

Contains more MagnesiumMagnesium	+28.6%
Contains more ManganeseManganese	+311.1%
Contains more SeleniumSelenium	+50.8%

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

Luncheon meat

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+56.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+87.8%
Contains more Vitamin B6Vitamin B6	+146%
Contains more Vitamin B12Vitamin B12	+357.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+18.3%

Contains more Vitamin B1Vitamin B1	+73%
Contains more Vitamin B5Vitamin B5	+27.4%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~5.225mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.21µg	0.92µg	137%
Sodium	54mg	820mg	33%
Vitamin B6	0.669mg	0.272mg	31%
Iron	3.04mg	0.97mg	26%
Selenium	25.4µg	38.3µg	23%
Protein	27.55g	17.5g	20%
Zinc	3.7mg	2.15mg	14%
Vitamin B2	0.4mg	0.213mg	14%
Phosphorus	259mg	170mg	13%
Fats	6.54g	12.77g	10%
Monounsaturated fat	2.734g	5.685g	7%
Polyunsaturated fat	0.532g	1.565g	7%
Copper	0.097mg	0.03mg	7%
Saturated fat	2.595g	3.944g	6%
Vitamin B1	0.074mg	0.128mg	5%
Vitamin B3	5.76mg	5.225mg	3%
Vitamin B5	0.481mg	0.613mg	3%
Folate	7µg	0µg	2%
Potassium	352mg	300mg	2%
Choline	75.6mg	63.9mg	2%
Cholesterol	85mg	78mg	2%
Vitamin K	1.6µg	0µg	1%
Calories	169kcal	189kcal	1%
Manganese	0.009mg	0.037mg	1%
Vitamin D	0.1µg		1%
Vitamin E	0.25mg	0.16mg	1%
Calcium	13mg	5mg	1%
Magnesium	14mg	18mg	1%
Carbs	0g	1.04g	0%
Net carbs	0g	1.04g	N/A
Vitamin D	3IU		0%
Vitamin A	2µg	0µg	0%
Trans fat	0.375g		N/A
Tryptophan	0.359mg		0%
Threonine	1.534mg		0%
Isoleucine	1.52mg		0%
Leucine	2.833mg		0%
Lysine	3.178mg		0%
Methionine	0.871mg		0%
Phenylalanine	1.299mg		0%
Valine	1.603mg		0%
Histidine	1.244mg		0%
Omega-3 - EPA	0.002g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA	0.013g		N/A
Omega-3 - DPA	0.011g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.017g		N/A
Omega-6 - Eicosadienoic acid	0.002g	0.055g	N/A
Omega-6 - Linoleic acid	0.349g		N/A