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, protein, zinc, and vitamin B3.
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.

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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

T bone steak

Contains more ManganeseManganese	+825%
Contains more SeleniumSelenium	+26%

Contains more MagnesiumMagnesium	+11.1%
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%

~equal in Potassium ~280mg

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

T bone steak

Contains more Vitamin EVitamin E	+14.3%
Contains more Vitamin B1Vitamin B1	+124.6%
Contains more Vitamin B5Vitamin B5	+99.7%

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

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.92µg	1.89µg	40%
Vitamin B6	0.272mg	0.758mg	37%
Iron	0.97mg	3.57mg	33%
Sodium	820mg	68mg	33%
Zinc	2.15mg	4.69mg	23%
Protein	17.5g	27.48g	20%
Selenium	38.3µg	30.4µg	14%
Vitamin B3	5.225mg	6.292mg	7%
Polyunsaturated fat	1.565g	0.583g	7%
Phosphorus	170mg	210mg	6%
Vitamin B1	0.128mg	0.057mg	6%
Vitamin B5	0.613mg	0.307mg	6%
Copper	0.03mg	0.079mg	5%
Vitamin B2	0.213mg	0.27mg	4%
Fats	12.77g	11.05g	3%
Saturated fat	3.944g	4.6g	3%
Folate	0µg	7µg	2%
Omega-6 (Linoleic acid)		0.373g	2%
Calories	189kcal	217kcal	1%
Cholesterol	78mg	81mg	1%
Vitamin D		0.1µg	1%
Calcium	5mg	19mg	1%
Potassium	300mg	280mg	1%
Manganese	0.037mg	0.004mg	1%
Vitamin K	0µg	1.5µg	1%
Monounsaturated fat	5.685g	5.159g	1%
Omega-3 (ALA)		0.02g	1%
Protein per 100 calories	9.3g	13g	N/A
Calories per 10 g protein	108kcal	79kcal	N/A
Weight per 100 calories	53g	46g	N/A
Unsaturated / Saturated Fat ratio	1.8	1.2	N/A
Net carbs	1.04g	0g	N/A
Carbs	1.04g	0g	0%
Vitamin D*		3 IU	0%
Magnesium	18mg	20mg	0%
Vitamin A	0µg	1µg	0%
Vitamin E	0.16mg	0.14mg	0%
Trans fat		0.595g	N/A
Choline	63.9mg	66.1mg	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)	0g	0.002g	N/A
Omega-3 (DPA)	0g	0.013g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.019g	N/A
Omega-6 (Eicosadienoic acid)	0.055g	0.002g	N/A