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  6. Pastrami vs. T bone steak

Pastrami vs. T bone steak — In-Depth Nutrition Comparison

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Differences between Pastrami and T bone steak

  • Pastrami contains less Vitamin B6, Selenium, Iron, Vitamin B3, and Vitamin B2 than T bone steak.
  • Pastrami's daily need coverage for Sodium is 44% higher.
  • The amount of Sodium in T bone steak is lower.

The food types used in this comparison are Beef, cured, pastrami and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Pastrami vs T bone 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
T bone steak
T bone steak
Contains more Copper +15.2%
Contains more Manganese +575%
Contains more Calcium +90%
Contains more Iron +60.8%
Contains more Magnesium +17.6%
Contains more Phosphorus +20%
Contains more Potassium +33.3%
Contains less Sodium -93.7%
Contains more Selenium +71.8%
Equal in Zinc - 4.69
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Copper +15.2%
Contains more Manganese +575%
Contains more Calcium +90%
Contains more Iron +60.8%
Contains more Magnesium +17.6%
Contains more Phosphorus +20%
Contains more Potassium +33.3%
Contains less Sodium -93.7%
Contains more Selenium +71.8%
Equal in Zinc - 4.69

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
2
:
9
T bone steak
T bone steak
Contains more Vitamin A +740%
Contains more Vitamin C +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +243%
Contains more Folate +16.7%
Contains more Vitamin K +114.3%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.057
Equal in Vitamin B12 - 1.89
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%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Contains more Vitamin A +740%
Contains more Vitamin C +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +243%
Contains more Folate +16.7%
Contains more Vitamin K +114.3%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.057
Equal in Vitamin B12 - 1.89

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
T bone steak
T bone steak
Contains more Carbs +∞%
Contains more Water +14.7%
Contains more Other +186.2%
Contains more Protein +26.1%
Contains more Fats +89.9%
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
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more Carbs +∞%
Contains more Water +14.7%
Contains more Other +186.2%
Contains more Protein +26.1%
Contains more Fats +89.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
T bone steak
T bone steak
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +143.6%
Contains more Polyunsaturated fat +302.1%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +143.6%
Contains more Polyunsaturated fat +302.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami T bone steak Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 27.48g T bone steak
Fats 5.82g 11.05g T bone steak
Carbs 0.36g 0g Pastrami
Calories 147kcal 217kcal T bone steak
Fructose 0.01g Pastrami
Sugar 0.1g 0g T bone steak
Calcium 10mg 19mg T bone steak
Iron 2.22mg 3.57mg T bone steak
Magnesium 17mg 20mg T bone steak
Phosphorus 175mg 210mg T bone steak
Potassium 210mg 280mg T bone steak
Sodium 1078mg 68mg T bone steak
Zinc 4.98mg 4.69mg Pastrami
Copper 0.091mg 0.079mg Pastrami
Manganese 0.027mg 0.004mg Pastrami
Selenium 17.7µg 30.4µg T bone steak
Vitamin A 42IU 5IU Pastrami
Vitamin A RAE 2µg 1µg Pastrami
Vitamin E 0.12mg 0.14mg T bone steak
Vitamin D 4IU 3IU Pastrami
Vitamin D 0.1µg 0.1µg
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.057mg T bone steak
Vitamin B2 0.161mg 0.27mg T bone steak
Vitamin B3 4.26mg 6.292mg T bone steak
Vitamin B5 0.265mg 0.307mg T bone steak
Vitamin B6 0.221mg 0.758mg T bone steak
Folate 6µg 7µg T bone steak
Vitamin B12 1.87µg 1.89µg T bone steak
Vitamin K 0.7µg 1.5µg T bone steak
Tryptophan 0.141mg 0.325mg T bone steak
Threonine 0.857mg 1.349mg T bone steak
Isoleucine 0.976mg 1.343mg T bone steak
Leucine 1.706mg 2.46mg T bone steak
Lysine 1.812mg 2.74mg T bone steak
Methionine 0.558mg 0.762mg T bone steak
Phenylalanine 0.847mg 1.143mg T bone steak
Valine 1.065mg 1.421mg T bone steak
Histidine 0.684mg 1.05mg T bone steak
Cholesterol 68mg 81mg Pastrami
Trans Fat 0.595g Pastrami
Saturated Fat 2.681g 4.6g Pastrami
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DPA 0g 0.013g T bone steak
Monounsaturated Fat 2.118g 5.159g T bone steak
Polyunsaturated fat 0.145g 0.583g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami T bone 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
53%
T bone steak
Minerals Daily Need Coverage Score
60%
Pastrami
60%
T bone steak

Comparison summary

Which food is lower in Sugar?
T bone steak
T bone steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 1010mg)
Which food is lower in glycemic index?
T bone steak
T bone steak is lower in glycemic index (difference - 70)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $2.2)
Which food is richer in vitamins?
T bone steak
T bone steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 1.919g)
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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/nutrients
  2. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.