Beefsteak vs. Pastrami — In-Depth Nutrition Comparison

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How are beefsteak and pastrami different?

Beefsteak 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.
Beefsteak contains 3 times more vitamin B6 than pastrami. While beefsteak contains 0.585mg of vitamin B6, pastrami contains only 0.221mg.
Pastrami has less saturated fat.
Beefsteak has a lower glycemic index (0) than pastrami (70).

Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled and Beef, cured, pastrami are the varieties used in this article.

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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.

Beefsteak

Pastrami

Contains more MagnesiumMagnesium	+35.3%
Contains more CalciumCalcium	+120%
Contains more PotassiumPotassium	+61.9%
Contains more PhosphorusPhosphorus	+21.7%
Contains less SodiumSodium	-94.7%
Contains more SeleniumSelenium	+62.7%

Contains more IronIron	+36.2%
Contains more CopperCopper	+24.7%
Contains more ManganeseManganese	+200%

~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.

Beefsteak

Pastrami

Contains more Vitamin EVitamin E	+275%
Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B3Vitamin B3	+63.8%
Contains more Vitamin B5Vitamin B5	+98.9%
Contains more Vitamin B6Vitamin B6	+164.7%
Contains more Vitamin KVitamin K	+128.6%
Contains more FolateFolate	+33.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+15%
Contains more Vitamin B12Vitamin B12	+35.5%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	57mg	1078mg	44%
Vitamin B6	0.585mg	0.221mg	28%
Selenium	28.8µg	17.7µg	20%
Vitamin B12	1.38µg	1.87µg	20%
Vitamin B3	6.978mg	4.26mg	17%
Saturated fat	5.951g	2.681g	15%
Fats	15.11g	5.82g	14%
Protein	26.72g	21.8g	10%
Monounsaturated fat	6.298g	2.118g	10%
Iron	1.63mg	2.22mg	7%
Calories	250kcal	147kcal	5%
Phosphorus	213mg	175mg	5%
Vitamin B5	0.527mg	0.265mg	5%
Cholesterol	79mg	68mg	4%
Potassium	340mg	210mg	4%
Choline	101.8mg	81.6mg	4%
Polyunsaturated fat	0.56g	0.145g	3%
Copper	0.073mg	0.091mg	2%
Vitamin E	0.45mg	0.12mg	2%
Vitamin B1	0.078mg	0.052mg	2%
Vitamin B2	0.14mg	0.161mg	2%
Vitamin D*		4 IU	1%
Vitamin D		0.1µg	1%
Magnesium	23mg	17mg	1%
Calcium	22mg	10mg	1%
Zinc	4.85mg	4.98mg	1%
Manganese	0.009mg	0.027mg	1%
Vitamin K	1.6µg	0.7µg	1%
Folate	8µg	6µg	1%
Protein per 100 calories	11g	15g	N/A
Calories per 10 g protein	94kcal	67kcal	N/A
Weight per 100 calories	40g	68g	N/A
Unsaturated / Saturated Fat ratio	1.2	0.84	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	0g	0.36g	N/A
Carbs	0g	0.36g	0%
Sugar	0g	0.1g	N/A
Vitamin A	0µg	2µg	0%
Tryptophan	0.173mg	0.141mg	0%
Threonine	1.054mg	0.857mg	0%
Isoleucine	1.201mg	0.976mg	0%
Leucine	2.099mg	1.706mg	0%
Lysine	2.23mg	1.812mg	0%
Methionine	0.687mg	0.558mg	0%
Phenylalanine	1.042mg	0.847mg	0%
Valine	1.309mg	1.065mg	0%
Histidine	0.842mg	0.684mg	0%
Fructose		0.01g	0%