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  6. Beef vs. Pastrami

Beef vs. Pastrami — In-Depth Nutrition Comparison

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Important differences between Beef and Pastrami

  • Beef has more Vitamin B12, Vitamin B6, Vitamin B2, Selenium, Phosphorus, Iron, and Vitamin B3, however, Pastrami has more Zinc.
  • Beef's daily need coverage for Vitamin B12 is 98% more.
  • Beef has 3 times more Vitamin B6 than Pastrami. Beef has 0.669mg of Vitamin B6, while Pastrami has 0.221mg.
  • Pastrami is lower in Cholesterol.

The food varieties used in the comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beef, cured, pastrami.

Infographic

Beef vs Pastrami 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.
Beef
Beef
7
:
3
Pastrami
Pastrami
Contains more Calcium +30%
Contains more Iron +36.9%
Contains more Phosphorus +48%
Contains more Potassium +67.6%
Contains less Sodium -95%
Contains more Selenium +43.5%
Contains more Magnesium +21.4%
Contains more Zinc +34.6%
Contains more Manganese +200%
Equal in Copper - 0.091
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +30%
Contains more Iron +36.9%
Contains more Phosphorus +48%
Contains more Potassium +67.6%
Contains less Sodium -95%
Contains more Selenium +43.5%
Contains more Magnesium +21.4%
Contains more Zinc +34.6%
Contains more Manganese +200%
Equal in Copper - 0.091

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.
Beef
Beef
9
:
2
Pastrami
Pastrami
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +148.4%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +202.7%
Contains more Folate +16.7%
Contains more Vitamin B12 +125.1%
Contains more Vitamin K +128.6%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Equal in Vitamin D - 0.1
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Pastrami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +148.4%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +202.7%
Contains more Folate +16.7%
Contains more Vitamin B12 +125.1%
Contains more Vitamin K +128.6%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Pastrami
Pastrami
Contains more Protein +26.4%
Contains more Fats +12.4%
Contains more Carbs +∞%
Contains more Other +1145%
Equal in Water - 69.53
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Pastrami
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more Protein +26.4%
Contains more Fats +12.4%
Contains more Carbs +∞%
Contains more Other +1145%
Equal in Water - 69.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
3
:
0
Pastrami
Pastrami
Contains more Monounsaturated Fat +29.1%
Contains more Polyunsaturated fat +266.9%
Equal in Saturated Fat - 2.681
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +29.1%
Contains more Polyunsaturated fat +266.9%
Equal in Saturated Fat - 2.681

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Pastrami
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Pastrami Opinion
Net carbs 0g 0.36g Pastrami
Protein 27.55g 21.8g Beef
Fats 6.54g 5.82g Beef
Carbs 0g 0.36g Pastrami
Calories 169kcal 147kcal Beef
Fructose 0.01g Pastrami
Sugar 0g 0.1g Beef
Calcium 13mg 10mg Beef
Iron 3.04mg 2.22mg Beef
Magnesium 14mg 17mg Pastrami
Phosphorus 259mg 175mg Beef
Potassium 352mg 210mg Beef
Sodium 54mg 1078mg Beef
Zinc 3.7mg 4.98mg Pastrami
Copper 0.097mg 0.091mg Beef
Manganese 0.009mg 0.027mg Pastrami
Selenium 25.4µg 17.7µg Beef
Vitamin A 6IU 42IU Pastrami
Vitamin A RAE 2µg 2µg
Vitamin E 0.25mg 0.12mg Beef
Vitamin D 3IU 4IU Pastrami
Vitamin D 0.1µg 0.1µg
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.074mg 0.052mg Beef
Vitamin B2 0.4mg 0.161mg Beef
Vitamin B3 5.76mg 4.26mg Beef
Vitamin B5 0.481mg 0.265mg Beef
Vitamin B6 0.669mg 0.221mg Beef
Folate 7µg 6µg Beef
Vitamin B12 4.21µg 1.87µg Beef
Vitamin K 1.6µg 0.7µg Beef
Tryptophan 0.359mg 0.141mg Beef
Threonine 1.534mg 0.857mg Beef
Isoleucine 1.52mg 0.976mg Beef
Leucine 2.833mg 1.706mg Beef
Lysine 3.178mg 1.812mg Beef
Methionine 0.871mg 0.558mg Beef
Phenylalanine 1.299mg 0.847mg Beef
Valine 1.603mg 1.065mg Beef
Histidine 1.244mg 0.684mg Beef
Cholesterol 85mg 68mg Pastrami
Trans Fat 0.375g Pastrami
Saturated Fat 2.595g 2.681g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 2.118g Beef
Polyunsaturated fat 0.532g 0.145g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
79%
Beef
37%
Pastrami
Minerals Daily Need Coverage Score
55%
Beef
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1024mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 70)
Which food is cheaper?
Beef
Beef is cheaper (difference - $2.2)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.