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Beefsteak vs. Luncheon meat — In-Depth Nutrition Comparison

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How are beefsteak and luncheon meat different?

  • Beefsteak is richer in zinc, vitamin B6, vitamin B12, vitamin B3, iron, choline, and phosphorus, while luncheon meat is higher in selenium.
  • Luncheon meat covers your daily need for sodium, 33% more than beefsteak.
  • Beefsteak contains 2 times more zinc than luncheon meat. Beefsteak contains 4.85mg of zinc, while luncheon meat contains 2.15mg.
  • Luncheon meat is lower in saturated fat.

Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled and USDA Commodity, luncheon meat, canned types were used in this article.

Infographic

Beefsteak vs Luncheon meat infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +68%
Contains more CopperCopper +143.3%
Contains more ZincZinc +125.6%
Contains more PhosphorusPhosphorus +25.3%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +311.1%
Contains more SeleniumSelenium +33%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
Contains more Vitamin EVitamin E +181.3%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B6Vitamin B6 +115.1%
Contains more Vitamin B12Vitamin B12 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +59.3%
Contains more Vitamin B1Vitamin B1 +64.1%
Contains more Vitamin B2Vitamin B2 +52.1%
Contains more Vitamin B5Vitamin B5 +16.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beefsteak Luncheon meat DV% diff.
Sodium 57mg 820mg 33%
Zinc 4.85mg 2.15mg 25%
Vitamin B6 0.585mg 0.272mg 24%
Vitamin B12 1.38µg 0.92µg 19%
Protein 26.72g 17.5g 18%
Selenium 28.8µg 38.3µg 17%
Vitamin B3 6.978mg 5.225mg 11%
Saturated fat 5.951g 3.944g 9%
Iron 1.63mg 0.97mg 8%
Polyunsaturated fat 0.56g 1.565g 7%
Choline 101.8mg 63.9mg 7%
Phosphorus 213mg 170mg 6%
Vitamin B2 0.14mg 0.213mg 6%
Copper 0.073mg 0.03mg 5%
Fats 15.11g 12.77g 4%
Vitamin B1 0.078mg 0.128mg 4%
Calories 250kcal 189kcal 3%
Monounsaturated fat 6.298g 5.685g 2%
Vitamin B5 0.527mg 0.613mg 2%
Calcium 22mg 5mg 2%
Folate 8µg 0µg 2%
Vitamin E 0.45mg 0.16mg 2%
Manganese 0.009mg 0.037mg 1%
Potassium 340mg 300mg 1%
Magnesium 23mg 18mg 1%
Vitamin K 1.6µg 0µg 1%
Net carbs 0g 1.04g N/A
Carbs 0g 1.04g 0%
Cholesterol 79mg 78mg 0%
Tryptophan 0.173mg 0%
Threonine 1.054mg 0%
Isoleucine 1.201mg 0%
Leucine 2.099mg 0%
Lysine 2.23mg 0%
Methionine 0.687mg 0%
Phenylalanine 1.042mg 0%
Valine 1.309mg 0%
Histidine 0.842mg 0%
Omega-6 - Eicosadienoic acid 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
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 ProteinProtein +52.7%
Contains more FatsFats +18.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.6%
Contains more OtherOther +1242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
Contains less Sat. FatSaturated fat -33.7%
Contains more Poly. FatPolyunsaturated fat +179.5%
~equal in Monounsaturated fat ~5.685g

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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. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.