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Beef shank vs. Pastrami — In-Depth Nutrition Comparison

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Summary of differences between beef shank and pastrami

  • Pastrami has less vitamin B12, zinc, selenium, iron, phosphorus, vitamin B6, vitamin B3, copper, and vitamin B1 than beef shank.
  • Beef shank covers your daily need for vitamin B12, 80% more than pastrami.
  • Beef shank has 3 times more vitamin B1 than pastrami. While beef shank has 0.14mg of vitamin B1, pastrami has only 0.052mg.
  • Beef shank has less sodium.
  • The glycemic index of pastrami is higher.

These are the specific foods used in this comparison Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered and Beef, cured, pastrami.

Infographic

Beef shank 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 21% 9.6% 39% 145% 57% 286% 113% 8.3% 2.6% 164%
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 +76.5%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +112.9%
Contains more IronIron +73.9%
Contains more CopperCopper +89%
Contains more ZincZinc +110.6%
Contains more PhosphorusPhosphorus +50.3%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +69.5%
Contains more ManganeseManganese +35%

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% 0% 0% 35% 48% 110% 25% 85% 474% 0% 7.5% 0%
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 B1Vitamin B1 +169.2%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +54.7%
Contains more Vitamin B6Vitamin B6 +67.4%
Contains more Vitamin B12Vitamin B12 +102.7%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 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 +54.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.4%
Contains more OtherOther +42.3%
~equal in Fats ~5.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 53% 4%
Saturated fat: Sat. Fat 2.29 g
Monounsaturated fat: Mono. Fat 2.86 g
Polyunsaturated fat: Poly. Fat 0.21 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 -14.6%
Contains more Mono. FatMonounsaturated fat +35%
Contains more Poly. FatPolyunsaturated fat +44.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef shank Pastrami DV% diff.
Vitamin B12 3.79µg 1.87µg 80%
Zinc 10.49mg 4.98mg 50%
Sodium 64mg 1078mg 44%
Protein 33.68g 21.8g 24%
Selenium 30µg 17.7µg 22%
Iron 3.86mg 2.22mg 21%
Choline 81.6mg 15%
Phosphorus 263mg 175mg 13%
Vitamin B6 0.37mg 0.221mg 11%
Vitamin B3 5.89mg 4.26mg 10%
Copper 0.172mg 0.091mg 9%
Vitamin B1 0.14mg 0.052mg 7%
Potassium 447mg 210mg 7%
Vitamin B2 0.21mg 0.161mg 4%
Vitamin B5 0.41mg 0.265mg 3%
Calories 201kcal 147kcal 3%
Cholesterol 78mg 68mg 3%
Magnesium 30mg 17mg 3%
Saturated fat 2.29g 2.681g 2%
Monounsaturated fat 2.86g 2.118g 2%
Calcium 32mg 10mg 2%
Fats 6.36g 5.82g 1%
Vitamin E 0.12mg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin K 0.7µg 1%
Folate 10µg 6µg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 0g 0.36g 0%
Net carbs 0g 0.36g N/A
Sugar 0.1g N/A
Vitamin A 0µg 2µg 0%
Manganese 0.02mg 0.027mg 0%
Polyunsaturated fat 0.21g 0.145g 0%
Tryptophan 0.377mg 0.141mg 0%
Threonine 1.471mg 0.857mg 0%
Isoleucine 1.514mg 0.976mg 0%
Leucine 2.662mg 1.706mg 0%
Lysine 2.802mg 1.812mg 0%
Methionine 0.862mg 0.558mg 0%
Phenylalanine 1.315mg 0.847mg 0%
Valine 1.638mg 1.065mg 0%
Histidine 1.153mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef shank Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Beef shank
37%
Pastrami
Minerals Daily Need Coverage Score
85%
Beef shank
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Beef shank
Beef shank is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Beef shank
Beef shank contains less Sodium (difference - 1014mg)
Which food is lower in Saturated fat?
Beef shank
Beef shank is lower in Saturated fat (difference - 0.391g)
Which food is lower in glycemic index?
Beef shank
Beef shank is lower in glycemic index (difference - 70)
Which food is cheaper?
Beef shank
Beef shank is cheaper (difference - $2.2)
Which food is richer in minerals?
Beef shank
Beef shank is relatively richer in minerals
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. Beef shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.