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  6. Luncheon meat vs. T bone steak

Luncheon meat vs. T bone steak — In-Depth Nutrition Comparison

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Significant differences between luncheon meat and t bone steak

  • Luncheon meat has more selenium, vitamin B5, and vitamin B1; however, t bone steak is richer in vitamin B12, vitamin B6, iron, zinc, vitamin B3, and phosphorus.
  • T bone steak covers your daily vitamin B12 needs 40% more than luncheon meat.
  • T bone steak has 12 times less sodium than luncheon meat. Luncheon meat has 820mg of sodium, while t bone steak has 68mg.

Specific food types used in this comparison are USDA Commodity, luncheon meat, canned and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Luncheon meat vs T bone steak 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more ManganeseManganese +825%
Contains more SeleniumSelenium +26%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +280%
Contains more IronIron +268%
Contains more CopperCopper +163.3%
Contains more ZincZinc +118.1%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -91.7%
~equal in Potassium ~280mg

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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +124.6%
Contains more Vitamin B5Vitamin B5 +99.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B6Vitamin B6 +178.7%
Contains more Vitamin B12Vitamin B12 +105.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~66.1mg

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% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more FatsFats +15.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +224.1%
Contains more ProteinProtein +57%
~equal in Water ~60.6g

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
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Poly. FatPolyunsaturated fat +168.4%
~equal in Monounsaturated fat ~5.159g

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 T bone steak
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Luncheon meat T bone steak DV% diff.
Vitamin B12 0.92µg 1.89µg 40%
Vitamin B6 0.272mg 0.758mg 37%
Sodium 820mg 68mg 33%
Iron 0.97mg 3.57mg 33%
Zinc 2.15mg 4.69mg 23%
Protein 17.5g 27.48g 20%
Selenium 38.3µg 30.4µg 14%
Polyunsaturated fat 1.565g 0.583g 7%
Vitamin B3 5.225mg 6.292mg 7%
Phosphorus 170mg 210mg 6%
Vitamin B5 0.613mg 0.307mg 6%
Vitamin B1 0.128mg 0.057mg 6%
Copper 0.03mg 0.079mg 5%
Vitamin B2 0.213mg 0.27mg 4%
Saturated fat 3.944g 4.6g 3%
Fats 12.77g 11.05g 3%
Folate 0µg 7µg 2%
Vitamin K 0µg 1.5µg 1%
Monounsaturated fat 5.685g 5.159g 1%
Calories 189kcal 217kcal 1%
Manganese 0.037mg 0.004mg 1%
Vitamin D 0.1µg 1%
Potassium 300mg 280mg 1%
Calcium 5mg 19mg 1%
Cholesterol 78mg 81mg 1%
Carbs 1.04g 0g 0%
Net carbs 1.04g 0g N/A
Vitamin D 3IU 0%
Magnesium 18mg 20mg 0%
Vitamin E 0.16mg 0.14mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.595g N/A
Choline 63.9mg 66.1mg 0%
Tryptophan 0.325mg 0%
Threonine 1.349mg 0%
Isoleucine 1.343mg 0%
Leucine 2.46mg 0%
Lysine 2.74mg 0%
Methionine 0.762mg 0%
Phenylalanine 1.143mg 0%
Valine 1.421mg 0%
Histidine 1.05mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.055g 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat T bone steak
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
52%
T bone steak
Minerals Daily Need Coverage Score
54%
Luncheon meat
60%
T bone steak

Comparison summary

Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 752mg)
Which food is richer in vitamins?
T bone steak
T bone steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Luncheon meat
Luncheon meat is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated fat?
Luncheon meat
Luncheon meat is lower in Saturated fat (difference - 0.656g)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 0)
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 ($)
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.

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.