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  6. Pastrami vs. Steak

Pastrami vs. Steak — In-Depth Nutrition Comparison

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Important differences between Pastrami and Steak

  • Pastrami has less Selenium, Vitamin B6, Vitamin B12, Zinc, Vitamin B2, and Vitamin B3.
  • Pastrami's daily need coverage for Sodium is 44% more.
  • Steak is lower in Sodium.

The food varieties used in the comparison are Beef, cured, pastrami and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pastrami vs Steak 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.
Pastrami
Pastrami
3
:
7
Steak
Steak
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +32.9%
Contains less Sodium -94.6%
Contains more Zinc +27.3%
Contains more Selenium +79.7%
Equal in Iron - 2.4
Equal in Phosphorus - 163
Equal in Copper - 0.085
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +32.9%
Contains less Sodium -94.6%
Contains more Zinc +27.3%
Contains more Selenium +79.7%
Equal in Iron - 2.4
Equal in Phosphorus - 163
Equal in Copper - 0.085

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.
Pastrami
Pastrami
4
:
6
Steak
Steak
Contains more Vitamin A +68%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +20.9%
Contains more Vitamin B6 +126.2%
Contains more Vitamin B12 +17.6%
Contains more Vitamin K +128.6%
Equal in Vitamin D - 0.1
Equal in Folate - 6
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +68%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +20.9%
Contains more Vitamin B6 +126.2%
Contains more Vitamin B12 +17.6%
Contains more Vitamin K +128.6%
Equal in Vitamin D - 0.1
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +25.1%
Contains more Other +361.1%
Contains more Protein +14%
Contains more Fats +226.8%
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
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +25.1%
Contains more Other +361.1%
Contains more Protein +14%
Contains more Fats +226.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Steak
Steak
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +333%
Contains more Polyunsaturated fat +517.9%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +333%
Contains more Polyunsaturated fat +517.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Steak Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 24.85g Steak
Fats 5.82g 19.02g Steak
Carbs 0.36g 0g Pastrami
Calories 147kcal 271kcal Steak
Fructose 0.01g Pastrami
Sugar 0.1g 0g Steak
Calcium 10mg 12mg Steak
Iron 2.22mg 2.4mg Steak
Magnesium 17mg 23mg Steak
Phosphorus 175mg 163mg Pastrami
Potassium 210mg 279mg Steak
Sodium 1078mg 58mg Steak
Zinc 4.98mg 6.34mg Steak
Copper 0.091mg 0.085mg Pastrami
Manganese 0.027mg Pastrami
Selenium 17.7µg 31.8µg Steak
Vitamin A 42IU 25IU Pastrami
Vitamin A RAE 2µg 7µg Steak
Vitamin E 0.12mg Pastrami
Vitamin D 4IU 6IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.074mg Steak
Vitamin B2 0.161mg 0.301mg Steak
Vitamin B3 4.26mg 5.149mg Steak
Vitamin B5 0.265mg Pastrami
Vitamin B6 0.221mg 0.5mg Steak
Folate 6µg 6µg
Vitamin B12 1.87µg 2.2µg Steak
Vitamin K 0.7µg 1.6µg Steak
Tryptophan 0.141mg 0.278mg Steak
Threonine 0.857mg 1.171mg Steak
Isoleucine 0.976mg 1.157mg Steak
Leucine 1.706mg 2.142mg Steak
Lysine 1.812mg 2.38mg Steak
Methionine 0.558mg 0.672mg Steak
Phenylalanine 0.847mg 0.997mg Steak
Valine 1.065mg 1.242mg Steak
Histidine 0.684mg 0.931mg Steak
Cholesterol 68mg 78mg Pastrami
Saturated Fat 2.681g 8.443g Pastrami
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 2.118g 9.171g Steak
Polyunsaturated fat 0.145g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Steak
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
37%
Pastrami
49%
Steak
Minerals Daily Need Coverage Score
60%
Pastrami
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1020mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 5.762g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.