Luncheon meat vs. Steak — In-Depth Nutrition Comparison

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Differences between luncheon meat and steak

Luncheon meat has more selenium, while steak has more vitamin B12, zinc, iron, vitamin B6, protein, fats, and vitamin B2.
Steak's daily need coverage for vitamin B12 is 53% higher.
Steak contains 14 times less sodium than luncheon meat. Luncheon meat contains 820mg of sodium, while steak contains 58mg.

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

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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

Steak

Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+20.4%

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%

~equal in Potassium ~279mg

~equal in Phosphorus ~163mg

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

Steak

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+73%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
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	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~5.149mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.92µg	2.2µg	53%
Zinc	2.15mg	6.34mg	38%
Sodium	820mg	58mg	33%
Saturated fat	3.944g	8.443g	20%
Iron	0.97mg	2.4mg	18%
Vitamin B6	0.272mg	0.5mg	18%
Protein	17.5g	24.85g	15%
Selenium	38.3µg	31.8µg	12%
Vitamin B5	0.613mg		12%
Choline	63.9mg		12%
Fats	12.77g	19.02g	10%
Monounsaturated fat	5.685g	9.171g	9%
Vitamin B2	0.213mg	0.301mg	7%
Copper	0.03mg	0.085mg	6%
Vitamin B1	0.128mg	0.074mg	5%
Calories	189kcal	271kcal	4%
Polyunsaturated fat	1.565g	0.896g	4%
Manganese	0.037mg		2%
Folate	0µg	6µg	2%
Vitamin D*		6 IU	1%
Vitamin D		0.1µg	1%
Magnesium	18mg	23mg	1%
Calcium	5mg	12mg	1%
Potassium	300mg	279mg	1%
Phosphorus	170mg	163mg	1%
Vitamin A	0µg	7µg	1%
Vitamin E	0.16mg		1%
Vitamin K	0µg	1.6µg	1%
Protein per 100 calories	9.3g	9.2g	N/A
Calories per 10 g protein	108kcal	109kcal	N/A
Weight per 100 calories	53g	37g	N/A
Unsaturated / Saturated Fat ratio	1.8	1.2	N/A
Net carbs	1.04g	0g	N/A
Carbs	1.04g	0g	0%
Cholesterol	78mg	78mg	0%
Vitamin B3	5.225mg	5.149mg	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)	0g	0.001g	N/A
Omega-3 (DHA)	0g	0.001g	N/A
Omega-3 (DPA)	0g	0.013g	N/A
Omega-6 (Eicosadienoic acid)	0.055g		N/A