Luncheon meat vs. Porterhouse steak — In-Depth Nutrition Comparison

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Summary of differences between luncheon meat and porterhouse steak

Luncheon meat has more selenium; however, porterhouse steak is higher in vitamin B12, iron, zinc, protein, copper, fats, and vitamin B6.
Porterhouse steak covers your daily need for vitamin B12 52% more than luncheon meat.
Luncheon meat has 13 times more sodium than porterhouse steak. While luncheon meat has 820mg of sodium, porterhouse steak has only 65mg.

These are the specific foods used in this comparison USDA Commodity, luncheon meat, canned and Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Luncheon meat

Porterhouse steak

Contains more ManganeseManganese	+146.7%
Contains more SeleniumSelenium	+95.4%

Contains more MagnesiumMagnesium	+22.2%
Contains more CalciumCalcium	+40%
Contains more IronIron	+203.1%
Contains more CopperCopper	+333.3%
Contains more ZincZinc	+112.1%
Contains more PhosphorusPhosphorus	+13.5%
Contains less SodiumSodium	-92.1%

~equal in Potassium ~299mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Luncheon meat

Porterhouse steak

Contains more Vitamin B1Vitamin B1	+29.3%
Contains more Vitamin B3Vitamin B3	+24.1%
Contains more Vitamin B5Vitamin B5	+95.2%

Contains more Vitamin EVitamin E	+12.5%
Contains more Vitamin B6Vitamin B6	+34.2%
Contains more Vitamin B12Vitamin B12	+137%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.228mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.92µg	2.18µg	53%
Selenium	38.3µg	19.6µg	34%
Sodium	820mg	65mg	33%
Iron	0.97mg	2.94mg	25%
Zinc	2.15mg	4.56mg	22%
Saturated fat	3.944g	7.271g	15%
Protein	17.5g	23.96g	13%
Copper	0.03mg	0.13mg	11%
Fats	12.77g	19.27g	10%
Vitamin B6	0.272mg	0.365mg	7%
Monounsaturated fat	5.685g	8.65g	7%
Vitamin B3	5.225mg	4.21mg	6%
Vitamin B5	0.613mg	0.314mg	6%
Polyunsaturated fat	1.565g	0.69g	6%
Choline	63.9mg	91.3mg	5%
Calories	189kcal	276kcal	4%
Cholesterol	78mg	67mg	4%
Phosphorus	170mg	193mg	3%
Vitamin B1	0.128mg	0.099mg	2%
Folate	0µg	7µg	2%
Magnesium	18mg	22mg	1%
Manganese	0.037mg	0.015mg	1%
Vitamin B2	0.213mg	0.228mg	1%
Protein per 100 calories	9.3g	8.7g	N/A
Calories per 10 g protein	108kcal	115kcal	N/A
Weight per 100 calories	53g	36g	N/A
Unsaturated / Saturated Fat ratio	1.8	1.3	N/A
Net carbs	1.04g	0g	N/A
Carbs	1.04g	0g	0%
Calcium	5mg	7mg	0%
Potassium	300mg	299mg	0%
Vitamin E	0.16mg	0.18mg	0%
Tryptophan		0.259mg	0%
Threonine		1.104mg	0%
Isoleucine		1.228mg	0%
Leucine		2.105mg	0%
Lysine		2.233mg	0%
Methionine		0.676mg	0%
Phenylalanine		1.033mg	0%
Valine		1.288mg	0%
Histidine		0.775mg	0%
Omega-6 (Eicosadienoic acid)	0.055g		N/A