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Green beans vs. Pastrami — In-Depth Nutrition Comparison

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How are green beans and pastrami different?

  • Green beans are richer in vitamin K, while pastrami is higher in vitamin B12, zinc, selenium, vitamin B3, phosphorus, and iron.
  • Pastrami covers your daily need for vitamin B12, 78% more than green beans.
  • Green beans contain 68 times more vitamin K than pastrami. Green beans contain 47.9µg of vitamin K, while pastrami contains 0.7µg.
  • Green beans are lower in saturated fat.
  • Pastrami has a higher glycemic index (70) than green beans (20).

Beans, snap, green, cooked, boiled, drained, without salt and Beef, cured, pastrami types were used in this article.

Infographic

Green beans vs Pastrami infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more CalciumCalcium +340%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +955.6%
Contains more PotassiumPotassium +43.8%
Contains more IronIron +241.5%
Contains more CopperCopper +59.6%
Contains more ZincZinc +1892%
Contains more PhosphorusPhosphorus +503.4%
Contains more SeleniumSelenium +8750%
~equal in Magnesium ~17mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +3133.3%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin KVitamin K +6742.9%
Contains more FolateFolate +450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66%
Contains more Vitamin B3Vitamin B3 +593.8%
Contains more Vitamin B5Vitamin B5 +258.1%
Contains more Vitamin B6Vitamin B6 +294.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +382.8%

All nutrients comparison - raw data values

Nutrient Green beans Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Sodium 1mg 1078mg 47%
Zinc 0.25mg 4.98mg 43%
Protein 1.89g 21.8g 40%
Vitamin K 47.9µg 0.7µg 39%
Selenium 0.2µg 17.7µg 32%
Cholesterol 0mg 68mg 23%
Vitamin B3 0.614mg 4.26mg 23%
Phosphorus 29mg 175mg 21%
Iron 0.65mg 2.22mg 20%
Vitamin B6 0.056mg 0.221mg 13%
Fiber 3.2g 0g 13%
Saturated fat 0.064g 2.681g 12%
Choline 16.9mg 81.6mg 12%
Manganese 0.285mg 0.027mg 11%
Vitamin C 9.7mg 0.3mg 10%
Fats 0.28g 5.82g 9%
Folate 33µg 6µg 7%
Calories 35kcal 147kcal 6%
Monounsaturated fat 0.011g 2.118g 5%
Vitamin B2 0.097mg 0.161mg 5%
Copper 0.057mg 0.091mg 4%
Vitamin B5 0.074mg 0.265mg 4%
Carbs 7.88g 0.36g 3%
Vitamin A 32µg 2µg 3%
Calcium 44mg 10mg 3%
Vitamin E 0.46mg 0.12mg 2%
Vitamin B1 0.074mg 0.052mg 2%
Potassium 146mg 210mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 4.68g 0.36g N/A
Magnesium 18mg 17mg 0%
Sugar 3.63g 0.1g N/A
Polyunsaturated fat 0.145g 0.145g 0%
Tryptophan 0.02mg 0.141mg 0%
Threonine 0.082mg 0.857mg 0%
Isoleucine 0.069mg 0.976mg 0%
Leucine 0.116mg 1.706mg 0%
Lysine 0.091mg 1.812mg 0%
Methionine 0.023mg 0.558mg 0%
Phenylalanine 0.069mg 0.847mg 0%
Valine 0.093mg 1.065mg 0%
Histidine 0.035mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
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 CarbsCarbs +2088.9%
Contains more WaterWater +28.3%
Contains more ProteinProtein +1053.4%
Contains more FatsFats +1978.6%
Contains more OtherOther +241.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +19154.5%
~equal in Polyunsaturated fat ~0.145g

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.