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Beefsteak vs Pastrami - In-Depth Nutrition Comparison

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How are Beefsteak and Pastrami different?

  • Beefsteak has more Vitamin B12, Vitamin B6, Selenium and Phosphorus than Pastrami.
  • Daily need coverage for Sodium from Pastrami is 44% higher.
  • Beefsteak contains 2 times more Vitamin B6 than Pastrami. While Beefsteak contains 0.543mg of Vitamin B6, Pastrami contains only 0.221mg.
  • Beefsteak has less Saturated Fat.

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beef, cured, pastrami are the varieties used in this article.

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Beefsteak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +78.6%
Contains more Magnesium +47.1%
Contains more Phosphorus +25.7%
Contains less Sodium -94.9%
Contains more Iron +11%
Contains more Calcium +100%
Contains more Copper +15.2%
Equal in Zinc - 4.98
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 2% 34% 18% 27% 145% 95% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 3% 19% 13% 31% 136% 75% 141%
Contains more Potassium +78.6%
Contains more Magnesium +47.1%
Contains more Phosphorus +25.7%
Contains less Sodium -94.9%
Contains more Iron +11%
Contains more Calcium +100%
Contains more Copper +15.2%
Equal in Zinc - 4.98

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +13%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B6 +145.7%
Contains more Vitamin B12 +43.9%
Contains more Vitamin K +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +600%
Contains more Folate +100%
Equal in Vitamin D - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 3% 19% 42% 95% 0% 126% 337% 4% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 3% 3% 3% 14% 38% 80% 16% 51% 234% 2% 5%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +13%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B6 +145.7%
Contains more Vitamin B12 +43.9%
Contains more Vitamin K +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +600%
Contains more Folate +100%
Equal in Vitamin D - 0.1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
52
Beefsteak
37
Pastrami
Mineral Summary Score
50
Beefsteak
62
Pastrami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
128%
Beefsteak
131%
Pastrami
Carbohydrates
0%
Beefsteak
0%
Pastrami
Fats
25%
Beefsteak
27%
Pastrami

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beefsteak Pastrami
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Beefsteak Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Beefsteak
Beefsteak is lower in Cholesterol (difference - 1mg)
Which food contains less Sugars?
Beefsteak
Beefsteak contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 1023mg)
Which food is lower in Saturated Fat?
Beefsteak
Beefsteak is lower in Saturated Fat (difference - 0.806g)
Which food is lower in glycemic index?
Beefsteak
Beefsteak is lower in glycemic index (difference - 70)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beefsteak Pastrami Opinion
Calories 134 147 Pastrami
Protein 21.38 21.8 Pastrami
Fats 5.36 5.82 Pastrami
Vitamin C 0 0.3 Pastrami
Carbs 0 0.36 Pastrami
Cholesterol 67 68 Beefsteak
Vitamin D 3 4 Pastrami
Iron 2 2.22 Pastrami
Calcium 5 10 Pastrami
Potassium 375 210 Beefsteak
Magnesium 25 17 Beefsteak
Sugars 0 0.1 Beefsteak
Fiber 0 0
Copper 0.079 0.091 Pastrami
Zinc 5.3 4.98 Beefsteak
Starch
Phosphorus 220 175 Beefsteak
Sodium 55 1078 Beefsteak
Vitamin A 6 42 Pastrami
Vitamin E 0.12 Pastrami
Vitamin D 0.1 0.1
Vitamin B1 0.075 0.052 Beefsteak
Vitamin B2 0.182 0.161 Beefsteak
Vitamin B3 5.048 4.26 Beefsteak
Vitamin B5 0.265 Pastrami
Vitamin B6 0.543 0.221 Beefsteak
Vitamin B12 2.69 1.87 Beefsteak
Vitamin K 1.5 0.7 Beefsteak
Folate 3 6 Pastrami
Trans Fat 0.253 Pastrami
Saturated Fat 1.875 2.681 Beefsteak
Monounsaturated Fat 2.354 2.118 Beefsteak
Polyunsaturated fat 0.189 0.145 Beefsteak
Tryptophan 0.262 0.141 Beefsteak
Threonine 1.099 0.857 Beefsteak
Isoleucine 1.09 0.976 Beefsteak
Leucine 2.011 1.706 Beefsteak
Lysine 2.247 1.812 Beefsteak
Methionine 0.621 0.558 Beefsteak
Phenylalanine 0.931 0.847 Beefsteak
Valine 1.152 1.065 Beefsteak
Histidine 0.868 0.684 Beefsteak
Fructose 0.01 Pastrami

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.