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  6. Flank steak vs. Luncheon meat

Flank steak vs. Luncheon meat — In-Depth Nutrition Comparison

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Important differences between flank steak and luncheon meat

  • Flank steak has more vitamin B12, zinc, vitamin B6, vitamin B3, iron, choline, and copper; however, luncheon meat has more selenium and vitamin B2.
  • Luncheon meat's daily need coverage for sodium is 33% more.
  • Flank steak has 3 times more copper than luncheon meat. Flank steak has 0.082mg of copper, while luncheon meat has 0.03mg.
  • Flank steak is lower in sodium.

The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and USDA Commodity, luncheon meat, canned.

Infographic

Flank 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 +300%
Contains more PotassiumPotassium +13%
Contains more IronIron +79.4%
Contains more CopperCopper +173.3%
Contains more ZincZinc +127.9%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +311.1%
Contains more SeleniumSelenium +30.3%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 +137.5%
Contains more Vitamin B3Vitamin B3 +40.9%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more Vitamin B12Vitamin B12 +77.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +64.9%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B5Vitamin B5 +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flank steak Luncheon meat DV% diff.
Sodium 56mg 820mg 33%
Vitamin B12 1.63µg 0.92µg 30%
Zinc 4.9mg 2.15mg 25%
Vitamin B6 0.579mg 0.272mg 24%
Protein 27.66g 17.5g 20%
Selenium 29.4µg 38.3µg 16%
Vitamin B3 7.363mg 5.225mg 13%
Iron 1.74mg 0.97mg 10%
Choline 105.4mg 63.9mg 8%
Polyunsaturated fat 0.322g 1.565g 8%
Fats 8.23g 12.77g 7%
Vitamin B2 0.133mg 0.213mg 6%
Phosphorus 210mg 170mg 6%
Copper 0.082mg 0.03mg 6%
Monounsaturated fat 3.317g 5.685g 6%
Vitamin B1 0.075mg 0.128mg 4%
Calcium 20mg 5mg 2%
Saturated fat 3.395g 3.944g 2%
Folate 9µg 0µg 2%
Vitamin E 0.38mg 0.16mg 1%
Manganese 0.009mg 0.037mg 1%
Potassium 339mg 300mg 1%
Magnesium 23mg 18mg 1%
Vitamin B5 0.545mg 0.613mg 1%
Vitamin K 1.4µg 0µg 1%
Calories 192kcal 189kcal 0%
Carbs 0g 1.04g 0%
Net carbs 0g 1.04g N/A
Cholesterol 79mg 78mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-6 - Eicosadienoic acid 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +58.1%
Contains more FatsFats +55.2%
Contains more CarbsCarbs +∞%
~equal in Water ~65.87g
~equal in Other ~2.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 -13.9%
Contains more Mono. FatMonounsaturated fat +71.4%
Contains more Poly. FatPolyunsaturated fat +386%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.