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  6. Steak vs. Pastrami

Steak vs. Pastrami — In-Depth Nutrition Comparison

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Important differences between Steak and Pastrami

  • 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 has 3 times more Saturated Fat than Pastrami. Steak has 8.443g of Saturated Fat, while Pastrami has 2.681g.

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

Infographic

Steak 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.
Steak
Steak
7
:
3
Pastrami
Pastrami
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 - 2.22
Equal in Phosphorus - 175
Equal in Copper - 0.091
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
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 - 2.22
Equal in Phosphorus - 175
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.
Steak
Steak
6
:
4
Pastrami
Pastrami
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%
Contains more Vitamin A +68%
Contains more Vitamin C +∞%
Equal in Vitamin D - 0.1
Equal in Folate - 6
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%
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 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%
Contains more Vitamin A +68%
Contains more Vitamin C +∞%
Equal in Vitamin D - 0.1
Equal in Folate - 6

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.