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  6. Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled vs. Pastrami

Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled vs. Pastrami — In-Depth Nutrition Comparison

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How are beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled and pastrami different?

  • Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled is higher in vitamin B6, selenium, vitamin B3, phosphorus, and vitamin B5; however, pastrami is richer in vitamin B12 and iron.
  • Daily need coverage for sodium for pastrami is 44% higher.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled contains 3 times more vitamin B6 than pastrami. While beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled contains 0.599mg of vitamin B6, pastrami contains only 0.221mg.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has less sodium.

Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled and Beef, cured, pastrami are the varieties used in this article.

Infographic

Beef, flank, steak, separable lean only, trimmed to 0
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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 16% 5.4% 31% 65% 27% 139% 93% 7.4% 1.3% 174%
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 MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +66.7%
Contains more PhosphorusPhosphorus +24%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +80.2%
Contains more IronIron +27.6%
Contains more CopperCopper +12.3%
Contains more ManganeseManganese +170%
~equal in Zinc ~4.98mg

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 0% 0% 7.6% 0% 19% 33% 150% 33% 138% 200% 3.3% 6.8% 58%
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 EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more Vitamin B5Vitamin B5 +107.2%
Contains more Vitamin B6Vitamin B6 +171%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +50%
Contains more CholineCholine +30.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B12Vitamin B12 +16.9%

All nutrients comparison - raw data values

Nutrient Beef, flank, steak, separable lean only, trimmed to 0 Pastrami DV% diff.
Sodium 57mg 1078mg 44%
Vitamin B6 0.599mg 0.221mg 29%
Selenium 31.9µg 17.7µg 26%
Vitamin B3 7.981mg 4.26mg 23%
Protein 27.89g 21.8g 12%
Vitamin B12 1.6µg 1.87µg 11%
Phosphorus 217mg 175mg 6%
Iron 1.74mg 2.22mg 6%
Vitamin B5 0.549mg 0.265mg 6%
Potassium 350mg 210mg 4%
Choline 106.2mg 81.6mg 4%
Cholesterol 78mg 68mg 3%
Vitamin E 0.38mg 0.12mg 2%
Vitamin B2 0.141mg 0.161mg 2%
Saturated fat 3.07g 2.681g 2%
Monounsaturated fat 2.917g 2.118g 2%
Calories 186kcal 147kcal 2%
Vitamin B1 0.076mg 0.052mg 2%
Fats 7.4g 5.82g 2%
Polyunsaturated fat 0.292g 0.145g 1%
Manganese 0.01mg 0.027mg 1%
Zinc 5.09mg 4.98mg 1%
Copper 0.081mg 0.091mg 1%
Calcium 18mg 10mg 1%
Magnesium 23mg 17mg 1%
Vitamin D 4IU 1%
Vitamin K 1.3µg 0.7µg 1%
Folate 9µg 6µg 1%
Vitamin D 0.1µg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 0g 0.36g 0%
Net carbs 0g 0.36g N/A
Sugar 0g 0.1g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.183mg 0.141mg 0%
Threonine 1.114mg 0.857mg 0%
Isoleucine 1.269mg 0.976mg 0%
Leucine 2.218mg 1.706mg 0%
Lysine 2.357mg 1.812mg 0%
Methionine 0.726mg 0.558mg 0%
Phenylalanine 1.102mg 0.847mg 0%
Valine 1.384mg 1.065mg 0%
Histidine 0.89mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 7% 65%
Protein: 27.89 g
Fats: 7.4 g
Carbs: 0 g
Water: 64.79 g
Other: 0 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 ProteinProtein +27.9%
Contains more FatsFats +27.1%
Contains more CarbsCarbs +∞%
~equal in Water ~69.53g
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 46% 5%
Saturated fat: Sat. Fat 3.07 g
Monounsaturated fat: Mono. Fat 2.917 g
Polyunsaturated fat: Poly. Fat 0.292 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 more Mono. FatMonounsaturated fat +37.7%
Contains more Poly. FatPolyunsaturated fat +101.4%
Contains less Sat. FatSaturated fat -12.7%

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, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174774/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.