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  6. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs. Pastrami

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

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The main differences between beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised and pastrami

  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised is richer than pastrami in vitamin B12, selenium, iron, phosphorus, vitamin B6, zinc, and vitamin B1.
  • Daily need coverage for vitamin B12 for beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised is 64% higher.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised contains 3 times more vitamin B1 than pastrami. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised contains 0.14mg of vitamin B1, while pastrami contains 0.052mg.
  • Pastrami contains less saturated fat.

Food types used in this article are Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised and Beef, cured, pastrami.

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 17% 1.8% 31% 130% 41% 165% 114% 9.4% 2.5% 168%
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 +41.2%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +56.3%
Contains more CopperCopper +36.3%
Contains more ZincZinc +21.5%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +74%
Contains more CalciumCalcium +66.7%
Contains more ManganeseManganese +42.1%

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% 2.8% 3% 35% 44% 86% 23% 83% 426% 4% 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 +16.7%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +169.2%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin B12Vitamin B12 +82.4%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +50%
Contains more CholineCholine +30.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B3 ~4.26mg

All nutrients comparison - raw data values

Nutrient Beef, flank, steak, separable lean only, trimmed to 0 Pastrami DV% diff.
Vitamin B12 3.41µg 1.87µg 64%
Sodium 72mg 1078mg 44%
Selenium 30.8µg 17.7µg 24%
Iron 3.47mg 2.22mg 16%
Saturated fat 5.54g 2.681g 13%
Phosphorus 267mg 175mg 13%
Protein 28.02g 21.8g 12%
Fats 13g 5.82g 11%
Vitamin B6 0.36mg 0.221mg 11%
Zinc 6.05mg 4.98mg 10%
Monounsaturated fat 5.44g 2.118g 8%
Vitamin B1 0.14mg 0.052mg 7%
Calories 237kcal 147kcal 5%
Choline 106.7mg 81.6mg 5%
Copper 0.124mg 0.091mg 4%
Potassium 351mg 210mg 4%
Vitamin B3 4.6mg 4.26mg 2%
Polyunsaturated fat 0.39g 0.145g 2%
Vitamin B5 0.38mg 0.265mg 2%
Vitamin B2 0.19mg 0.161mg 2%
Magnesium 24mg 17mg 2%
Vitamin D 0.2µg 0.1µg 1%
Vitamin D 8IU 4IU 1%
Vitamin K 1.6µg 0.7µg 1%
Folate 9µg 6µg 1%
Cholesterol 71mg 68mg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 0g 0.36g 0%
Net carbs 0g 0.36g N/A
Calcium 6mg 10mg 0%
Sugar 0g 0.1g N/A
Vitamin E 0.14mg 0.12mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.019mg 0.027mg 0%
Tryptophan 0.184mg 0.141mg 0%
Threonine 1.119mg 0.857mg 0%
Isoleucine 1.275mg 0.976mg 0%
Leucine 2.229mg 1.706mg 0%
Lysine 2.368mg 1.812mg 0%
Methionine 0.73mg 0.558mg 0%
Phenylalanine 1.107mg 0.847mg 0%
Valine 1.39mg 1.065mg 0%
Histidine 0.894mg 0.684mg 0%
Fructose 0.01g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 13% 57% 2%
Protein: 28.02 g
Fats: 13 g
Carbs: 0 g
Water: 57.27 g
Other: 1.71 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 +28.5%
Contains more FatsFats +123.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
Contains more OtherOther +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 48% 3%
Saturated fat: Sat. Fat 5.54 g
Monounsaturated fat: Mono. Fat 5.44 g
Polyunsaturated fat: Poly. Fat 0.39 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 +156.8%
Contains more Poly. FatPolyunsaturated fat +169%
Contains less Sat. FatSaturated fat -51.6%

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, choice, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168610/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.