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Ground beef vs. Luncheon meat — In-Depth Nutrition Comparison

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How are ground beef and luncheon meat different?

  • Ground beef is higher in vitamin B12, zinc, iron, and copper; however, luncheon meat is richer in selenium, vitamin B3, and vitamin B1.
  • Daily need coverage for vitamin B12 for ground beef is 65% higher.
  • Ground beef contains 7 times more calcium than luncheon meat. While ground beef contains 33mg of calcium, luncheon meat contains only 5mg.
  • Luncheon meat has less saturated fat.

Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and USDA Commodity, luncheon meat, canned are the varieties used in this article.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 CalciumCalcium +560%
Contains more IronIron +134%
Contains more CopperCopper +163.3%
Contains more ZincZinc +171.6%
Contains less SodiumSodium -91.1%
Contains more PotassiumPotassium +24.5%
Contains more ManganeseManganese +311.1%
Contains more SeleniumSelenium +100.5%
~equal in Magnesium ~18mg
~equal in Phosphorus ~170mg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin B12Vitamin B12 +170.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +14.6%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +151%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +29.8%
Contains more Vitamin B5Vitamin B5 +19.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +36.4%
Contains more FatsFats +20.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.8%
Contains more OtherOther +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 more Mono. FatMonounsaturated fat +28.8%
Contains less Sat. FatSaturated fat -35.1%
Contains more Poly. FatPolyunsaturated fat +283.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground beef Luncheon meat
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ground beef Luncheon meat DV% diff.
Vitamin B12 2.49µg 0.92µg 65%
Selenium 19.1µg 38.3µg 35%
Zinc 5.84mg 2.15mg 34%
Sodium 73mg 820mg 32%
Iron 2.27mg 0.97mg 16%
Protein 23.87g 17.5g 13%
Saturated fat 6.073g 3.944g 10%
Polyunsaturated fat 0.408g 1.565g 8%
Vitamin B3 4.026mg 5.225mg 7%
Vitamin B1 0.051mg 0.128mg 6%
Copper 0.079mg 0.03mg 5%
Fats 15.37g 12.77g 4%
Monounsaturated fat 7.322g 5.685g 4%
Vitamin B6 0.311mg 0.272mg 3%
Vitamin B2 0.171mg 0.213mg 3%
Calories 241kcal 189kcal 3%
Cholesterol 88mg 78mg 3%
Calcium 33mg 5mg 3%
Potassium 241mg 300mg 2%
Vitamin B5 0.512mg 0.613mg 2%
Vitamin K 2.9µg 0µg 2%
Folate 7µg 0µg 2%
Choline 73.2mg 63.9mg 2%
Manganese 0.009mg 0.037mg 1%
Phosphorus 166mg 170mg 1%
Net carbs 0g 1.04g N/A
Carbs 0g 1.04g 0%
Vitamin D 2IU 0%
Magnesium 17mg 18mg 0%
Vitamin E 0.12mg 0.16mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0%
Threonine 0.923mg 0%
Isoleucine 1.055mg 0%
Leucine 1.861mg 0%
Lysine 1.976mg 0%
Methionine 0.614mg 0%
Phenylalanine 0.931mg 0%
Valine 1.172mg 0%
Histidine 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef Luncheon meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Ground beef
33%
Luncheon meat
Minerals Daily Need Coverage Score
50%
Ground beef
54%
Luncheon meat

Comparison summary

Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated fat?
Luncheon meat
Luncheon meat is lower in Saturated fat (difference - 2.129g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat
Luncheon meat is cheaper (difference - $2)
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 747mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
Which food is richer in vitamins?
?
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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.