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

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Summary of differences between luncheon meat and porterhouse steak

Luncheon meat has more selenium, vitamin B3, and vitamin B5; however, porterhouse steak is higher in vitamin B12, iron, zinc, copper, and vitamin B6.
Porterhouse steak covers your daily need for vitamin B12, 52% more than luncheon meat.
Luncheon meat has 13 times more sodium than porterhouse steak. While luncheon meat has 820mg of sodium, porterhouse steak has only 65mg.

These are the specific foods used in this comparison USDA Commodity, luncheon meat, canned and Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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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.

Luncheon meat

Porterhouse steak

Contains more ManganeseManganese	+146.7%
Contains more SeleniumSelenium	+95.4%

Contains more MagnesiumMagnesium	+22.2%
Contains more CalciumCalcium	+40%
Contains more IronIron	+203.1%
Contains more CopperCopper	+333.3%
Contains more ZincZinc	+112.1%
Contains more PhosphorusPhosphorus	+13.5%
Contains less SodiumSodium	-92.1%

~equal in Potassium ~299mg

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.

Luncheon meat

Porterhouse steak

Contains more Vitamin B1Vitamin B1	+29.3%
Contains more Vitamin B3Vitamin B3	+24.1%
Contains more Vitamin B5Vitamin B5	+95.2%

Contains more Vitamin EVitamin E	+12.5%
Contains more Vitamin B6Vitamin B6	+34.2%
Contains more Vitamin B12Vitamin B12	+137%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+42.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.228mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.92µg	2.18µg	53%
Selenium	38.3µg	19.6µg	34%
Sodium	820mg	65mg	33%
Iron	0.97mg	2.94mg	25%
Zinc	2.15mg	4.56mg	22%
Saturated fat	3.944g	7.271g	15%
Protein	17.5g	23.96g	13%
Copper	0.03mg	0.13mg	11%
Fats	12.77g	19.27g	10%
Monounsaturated fat	5.685g	8.65g	7%
Vitamin B6	0.272mg	0.365mg	7%
Vitamin B3	5.225mg	4.21mg	6%
Polyunsaturated fat	1.565g	0.69g	6%
Vitamin B5	0.613mg	0.314mg	6%
Choline	63.9mg	91.3mg	5%
Calories	189kcal	276kcal	4%
Cholesterol	78mg	67mg	4%
Phosphorus	170mg	193mg	3%
Vitamin B1	0.128mg	0.099mg	2%
Folate	0µg	7µg	2%
Manganese	0.037mg	0.015mg	1%
Magnesium	18mg	22mg	1%
Vitamin B2	0.213mg	0.228mg	1%
Carbs	1.04g	0g	0%
Net carbs	1.04g	0g	N/A
Calcium	5mg	7mg	0%
Potassium	300mg	299mg	0%
Vitamin E	0.16mg	0.18mg	0%
Tryptophan		0.259mg	0%
Threonine		1.104mg	0%
Isoleucine		1.228mg	0%
Leucine		2.105mg	0%
Lysine		2.233mg	0%
Methionine		0.676mg	0%
Phenylalanine		1.033mg	0%
Valine		1.288mg	0%
Histidine		0.775mg	0%
Omega-6 - Eicosadienoic acid	0.055g		N/A