Luncheon meat vs. Steak — In-Depth Nutrition Comparison
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Differences between Luncheon meat and Steak
- Luncheon meat has more Selenium, while Steak has more Vitamin B12, Zinc, Iron, Vitamin B6, Vitamin B2, Copper, and Monounsaturated Fat.
- Steak's daily need coverage for Vitamin B12 is 53% higher.
- Steak contains 14 times less Sodium than Luncheon meat. Luncheon meat contains 820mg of Sodium, while Steak contains 58mg.
The food types used in this comparison are USDA Commodity, luncheon meat, canned and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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.
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +20.4% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +147.4% |
| Contains more CopperCopper | +183.3% |
| Contains more ZincZinc | +194.9% |
| Contains less SodiumSodium | -92.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +73% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41.3% |
| Contains more Vitamin B6Vitamin B6 | +83.8% |
| Contains more Vitamin B12Vitamin B12 | +139.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +18.5% |
| Contains more OtherOther | +422.2% |
| Contains more ProteinProtein | +42% |
| Contains more FatsFats | +48.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.944 g
Monounsaturated Fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 g
Saturated Fat:
Sat. Fat
8.443 g
Monounsaturated Fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
| Contains less Sat. FatSaturated Fat | -53.3% |
| Contains more Poly. FatPolyunsaturated fat | +74.7% |
| Contains more Mono. FatMonounsaturated Fat | +61.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 189kcal | 271kcal |
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| Protein | 17.5g | 24.85g |
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| Fats | 12.77g | 19.02g |
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| Net carbs | 1.04g | 0g |
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| Carbs | 1.04g | 0g |
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| Cholesterol | 78mg | 78mg | |
| Vitamin D | 6IU |
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| Magnesium | 18mg | 23mg |
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| Calcium | 5mg | 12mg |
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| Potassium | 300mg | 279mg |
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| Iron | 0.97mg | 2.4mg |
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| Copper | 0.03mg | 0.085mg |
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| Zinc | 2.15mg | 6.34mg |
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| Phosphorus | 170mg | 163mg |
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| Sodium | 820mg | 58mg |
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| Vitamin A | 0IU | 25IU |
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| Vitamin A | 0µg | 7µg |
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| Vitamin E | 0.16mg |
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| Vitamin D | 0.1µg |
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| Manganese | 0.037mg |
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| Selenium | 38.3µg | 31.8µg |
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| Vitamin B1 | 0.128mg | 0.074mg |
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| Vitamin B2 | 0.213mg | 0.301mg |
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| Vitamin B3 | 5.225mg | 5.149mg |
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| Vitamin B5 | 0.613mg |
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| Vitamin B6 | 0.272mg | 0.5mg |
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| Vitamin B12 | 0.92µg | 2.2µg |
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| Vitamin K | 0µg | 1.6µg |
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| Folate | 0µg | 6µg |
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| Choline | 63.9mg |
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| Saturated Fat | 3.944g | 8.443g |
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| Monounsaturated Fat | 5.685g | 9.171g |
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| Polyunsaturated fat | 1.565g | 0.896g |
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| Tryptophan | 0.278mg |
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| Threonine | 1.171mg |
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| Isoleucine | 1.157mg |
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| Leucine | 2.142mg |
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| Lysine | 2.38mg |
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| Methionine | 0.672mg |
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| Phenylalanine | 0.997mg |
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| Valine | 1.242mg |
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| Histidine | 0.931mg |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.013g |
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| Omega-6 - Eicosadienoic acid | 0.055g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
54%
59%
Comparison summary
Which food contains less Sodium?
Steak contains less Sodium (difference - 762mg)
Which food is lower in Saturated Fat?
Luncheon meat is lower in Saturated Fat (difference - 4.499g)
Which food is lower in glycemic index?
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (78 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
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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.