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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
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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 Manganese +825%
Contains more Selenium +26%
Contains more Calcium +280%
Contains more Iron +268%
Contains more Magnesium +11.1%
Contains more Phosphorus +23.5%
Contains less Sodium -91.7%
Contains more Zinc +118.1%
Contains more Copper +163.3%
Equal in Potassium - 280
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Manganese +825%
Contains more Selenium +26%
Contains more Calcium +280%
Contains more Iron +268%
Contains more Magnesium +11.1%
Contains more Phosphorus +23.5%
Contains less Sodium -91.7%
Contains more Zinc +118.1%
Contains more Copper +163.3%
Equal in Potassium - 280

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 E +14.3%
Contains more Vitamin B1 +124.6%
Contains more Vitamin B5 +99.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B6 +178.7%
Contains more Folate +∞%
Contains more Vitamin B12 +105.4%
Contains more Vitamin K +∞%
Equal in Choline - 66.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 35% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 37% 4%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +124.6%
Contains more Vitamin B5 +99.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B6 +178.7%
Contains more Folate +∞%
Contains more Vitamin B12 +105.4%
Contains more Vitamin K +∞%
Equal in Choline - 66.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +15.6%
Contains more Carbs +∞%
Contains more Other +224.1%
Contains more Protein +57%
Equal in Water - 60.6
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 Fats +15.6%
Contains more Carbs +∞%
Contains more Other +224.1%
Contains more Protein +57%
Equal in Water - 60.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +10.2%
Contains more Polyunsaturated fat +168.4%
Equal in Monounsaturated Fat - 5.159
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +10.2%
Contains more Polyunsaturated fat +168.4%
Equal in Monounsaturated Fat - 5.159

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat T bone steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.