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Luncheon meat vs. Beefsteak — In-Depth Nutrition Comparison

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How are luncheon meat and beefsteak different?

  • Luncheon meat is richer in selenium, while beefsteak is higher in zinc, vitamin B6, vitamin B12, vitamin B3, iron, choline, and phosphorus.
  • Luncheon meat covers your daily need for sodium, 33% more than beefsteak.
  • Beefsteak is lower in sodium.

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

Infographic

Luncheon meat vs Beefsteak 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 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% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Contains more ManganeseManganese +311.1%
Contains more SeleniumSelenium +33%
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%

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% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
Contains more Vitamin B1Vitamin B1 +64.1%
Contains more Vitamin B2Vitamin B2 +52.1%
Contains more Vitamin B5Vitamin B5 +16.3%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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

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% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
Contains less Sat. FatSaturated fat -33.7%
Contains more Poly. FatPolyunsaturated fat +179.5%
Contains more Mono. FatMonounsaturated fat +10.8%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Beefsteak
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
33%
Luncheon meat
46%
Beefsteak
Minerals Daily Need Coverage Score
54%
Luncheon meat
53%
Beefsteak

Comparison summary

Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Luncheon meat
Luncheon meat is lower in Saturated fat (difference - 2.007g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 763mg)
Which food is richer in minerals?
Beefsteak
Beefsteak is relatively richer in minerals
Which food is richer in vitamins?
Beefsteak
Beefsteak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.