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

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Summary of differences between luncheon meat and beef tenderloin

  • Luncheon meat has more selenium, vitamin B3, and vitamin B5; however, beef tenderloin is higher in vitamin B12, iron, zinc, and copper.
  • Beef tenderloin covers your daily need for vitamin B12, 64% more than luncheon meat.
  • Luncheon meat has 14 times more sodium than beef tenderloin. While luncheon meat has 820mg of sodium, beef tenderloin has only 57mg.

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

Infographic

Luncheon meat vs Beef tenderloin 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 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more ManganeseManganese +164.3%
Contains more SeleniumSelenium +67.2%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +10.3%
Contains more IronIron +220.6%
Contains more CopperCopper +310%
Contains more ZincZinc +87.4%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -93%

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% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42.2%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B12Vitamin B12 +167.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +42.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.25mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Luncheon meat Beef tenderloin DV% diff.
Vitamin B12 0.92µg 2.46µg 64%
Sodium 820mg 57mg 33%
Selenium 38.3µg 22.9µg 28%
Iron 0.97mg 3.11mg 27%
Saturated fat 3.944g 9.72g 26%
Fats 12.77g 24.6g 18%
Zinc 2.15mg 4.03mg 17%
Vitamin B3 5.225mg 3mg 14%
Protein 17.5g 23.9g 13%
Monounsaturated fat 5.685g 10.27g 11%
Copper 0.03mg 0.123mg 10%
Vitamin B5 0.613mg 0.25mg 7%
Calories 189kcal 324kcal 7%
Phosphorus 170mg 203mg 5%
Choline 63.9mg 91mg 5%
Vitamin B2 0.213mg 0.26mg 4%
Polyunsaturated fat 1.565g 1g 4%
Vitamin B1 0.128mg 0.09mg 3%
Vitamin B6 0.272mg 0.25mg 2%
Cholesterol 78mg 85mg 2%
Folate 0µg 8µg 2%
Vitamin E 0.16mg 1%
Manganese 0.037mg 0.014mg 1%
Potassium 300mg 331mg 1%
Magnesium 18mg 22mg 1%
Carbs 1.04g 0g 0%
Net carbs 1.04g 0g N/A
Calcium 5mg 9mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.2%
Contains more ProteinProtein +36.6%
Contains more FatsFats +92.6%
Contains more OtherOther +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +56.5%
Contains more Mono. FatMonounsaturated fat +80.7%

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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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.