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  6. Steak vs. Luncheon meat

Steak vs. Luncheon meat — In-Depth Nutrition Comparison

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Differences between steak and luncheon meat

  • Steak has more vitamin B12, zinc, iron, vitamin B6, vitamin B2, and copper, while luncheon meat has more selenium and polyunsaturated fat.
  • Steak's daily need coverage for vitamin B12 is 53% higher.
  • Luncheon meat contains 3 times less zinc than steak. Steak contains 6.34mg of zinc, while luncheon meat contains 2.15mg.
  • The amount of saturated fat in luncheon meat is lower.

The food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and USDA Commodity, luncheon meat, canned.

Infographic

Steak vs Luncheon meat 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.
Steak
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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%
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%
Contains more SeleniumSelenium +20.4%
~equal in Potassium ~300mg
~equal in Phosphorus ~170mg

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.
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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 +∞%
Contains more Vitamin B1Vitamin B1 +73%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.225mg

All nutrients comparison - raw data values

Nutrient Steak Luncheon meat DV% diff.
Vitamin B12 2.2µg 0.92µg 53%
Zinc 6.34mg 2.15mg 38%
Sodium 58mg 820mg 33%
Saturated fat 8.443g 3.944g 20%
Vitamin B6 0.5mg 0.272mg 18%
Iron 2.4mg 0.97mg 18%
Protein 24.85g 17.5g 15%
Selenium 31.8µg 38.3µg 12%
Choline 63.9mg 12%
Vitamin B5 0.613mg 12%
Fats 19.02g 12.77g 10%
Monounsaturated fat 9.171g 5.685g 9%
Vitamin B2 0.301mg 0.213mg 7%
Copper 0.085mg 0.03mg 6%
Vitamin B1 0.074mg 0.128mg 5%
Calories 271kcal 189kcal 4%
Polyunsaturated fat 0.896g 1.565g 4%
Manganese 0.037mg 2%
Folate 6µg 0µg 2%
Vitamin E 0.16mg 1%
Vitamin D 0.1µg 1%
Phosphorus 163mg 170mg 1%
Potassium 279mg 300mg 1%
Calcium 12mg 5mg 1%
Magnesium 23mg 18mg 1%
Vitamin D 6IU 1%
Vitamin K 1.6µg 0µg 1%
Vitamin A 7µg 0µg 1%
Carbs 0g 1.04g 0%
Net carbs 0g 1.04g N/A
Cholesterol 78mg 78mg 0%
Vitamin B3 5.149mg 5.225mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Eicosadienoic acid 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Contains more ProteinProtein +42%
Contains more FatsFats +48.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.5%
Contains more OtherOther +422.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
Contains more Mono. FatMonounsaturated fat +61.3%
Contains less Sat. FatSaturated fat -53.3%
Contains more Poly. FatPolyunsaturated fat +74.7%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.