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

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Significant differences between t bone steak and luncheon meat

  • T bone steak has more vitamin B12, vitamin B6, iron, zinc, vitamin B3, and phosphorus; however, luncheon meat is richer in selenium, vitamin B5, and vitamin B1.
  • T bone steak covers your daily vitamin B12 needs 40% more than luncheon meat.
  • Luncheon meat has 4 times less iron than t bone steak. T bone steak has 3.57mg of iron, while luncheon meat has 0.97mg.
  • T bone steak contains less sodium.

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

Infographic

T bone steak vs Luncheon meat 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.
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%
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 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%
Contains more ManganeseManganese +825%
Contains more SeleniumSelenium +26%
~equal in Magnesium ~18mg
~equal in Potassium ~300mg

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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
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 +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 +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +124.6%
Contains more Vitamin B5Vitamin B5 +99.7%
~equal in Vitamin C ~0mg
~equal in Choline ~63.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 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 +57%
Contains more FatsFats +15.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +224.1%
~equal in Water ~65.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 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 less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +10.2%
Contains more Poly. FatPolyunsaturated fat +168.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Luncheon meat
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 T bone steak Luncheon meat DV% diff.
Vitamin B12 1.89µg 0.92µg 40%
Vitamin B6 0.758mg 0.272mg 37%
Sodium 68mg 820mg 33%
Iron 3.57mg 0.97mg 33%
Zinc 4.69mg 2.15mg 23%
Protein 27.48g 17.5g 20%
Selenium 30.4µg 38.3µg 14%
Polyunsaturated fat 0.583g 1.565g 7%
Vitamin B3 6.292mg 5.225mg 7%
Phosphorus 210mg 170mg 6%
Vitamin B5 0.307mg 0.613mg 6%
Vitamin B1 0.057mg 0.128mg 6%
Copper 0.079mg 0.03mg 5%
Vitamin B2 0.27mg 0.213mg 4%
Saturated fat 4.6g 3.944g 3%
Fats 11.05g 12.77g 3%
Folate 7µg 0µg 2%
Vitamin K 1.5µg 0µg 1%
Monounsaturated fat 5.159g 5.685g 1%
Calories 217kcal 189kcal 1%
Manganese 0.004mg 0.037mg 1%
Vitamin D 0.1µg 1%
Potassium 280mg 300mg 1%
Calcium 19mg 5mg 1%
Cholesterol 81mg 78mg 1%
Carbs 0g 1.04g 0%
Net carbs 0g 1.04g N/A
Vitamin D 3IU 0%
Magnesium 20mg 18mg 0%
Vitamin E 0.14mg 0.16mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.595g N/A
Choline 66.1mg 63.9mg 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 0.002g 0g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.055g 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
T bone steak Luncheon meat
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
52%
T bone steak
33%
Luncheon meat
Minerals Daily Need Coverage Score
60%
T bone steak
54%
Luncheon meat

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.