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Blackberry vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between blackberries and pastrami?

  • Blackberries are higher in manganese, vitamin C, and fiber, yet pastrami is higher in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Pastrami's daily need coverage for vitamin B12 is 78% more.
  • The amount of sodium in blackberries is lower.
  • The glycemic index of blackberries is lower.

We used Blackberries, raw and Beef, cured, pastrami types in this article.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 +17.6%
Contains more CalciumCalcium +190%
Contains more CopperCopper +81.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2292.6%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +258.1%
Contains more ZincZinc +839.6%
Contains more PhosphorusPhosphorus +695.5%
Contains more SeleniumSelenium +4325%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 CVitamin C +6900%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin KVitamin K +2728.6%
Contains more FolateFolate +316.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +519.2%
Contains more Vitamin B3Vitamin B3 +559.4%
Contains more Vitamin B6Vitamin B6 +636.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +860%
~equal in Vitamin B5 ~0.265mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 CarbsCarbs +2569.4%
Contains more WaterWater +26.8%
Contains more ProteinProtein +1468.3%
Contains more FatsFats +1087.8%
Contains more OtherOther +591.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -99.5%
Contains more Poly. FatPolyunsaturated fat +93.1%
Contains more Mono. FatMonounsaturated fat +4406.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +23900%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Sodium 1mg 1078mg 47%
Protein 1.39g 21.8g 41%
Zinc 0.53mg 4.98mg 40%
Selenium 0.4µg 17.7µg 31%
Manganese 0.646mg 0.027mg 27%
Cholesterol 0mg 68mg 23%
Vitamin C 21mg 0.3mg 23%
Vitamin B3 0.646mg 4.26mg 23%
Phosphorus 22mg 175mg 22%
Fiber 5.3g 0g 21%
Iron 0.62mg 2.22mg 20%
Vitamin K 19.8µg 0.7µg 16%
Vitamin B6 0.03mg 0.221mg 15%
Choline 8.5mg 81.6mg 13%
Saturated fat 0.014g 2.681g 12%
Vitamin B2 0.026mg 0.161mg 10%
Copper 0.165mg 0.091mg 8%
Fats 0.49g 5.82g 8%
Vitamin E 1.17mg 0.12mg 7%
Folate 25µg 6µg 5%
Monounsaturated fat 0.047g 2.118g 5%
Calories 43kcal 147kcal 5%
Vitamin B1 0.02mg 0.052mg 3%
Carbs 9.61g 0.36g 3%
Fructose 2.4g 0.01g 3%
Calcium 29mg 10mg 2%
Polyunsaturated fat 0.28g 0.145g 1%
Potassium 162mg 210mg 1%
Magnesium 20mg 17mg 1%
Vitamin D 0IU 4IU 1%
Vitamin A 11µg 2µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.31g 0.36g N/A
Sugar 4.88g 0.1g N/A
Vitamin B5 0.276mg 0.265mg 0%
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry 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
17%
Blackberry
37%
Pastrami
Minerals Daily Need Coverage Score
23%
Blackberry
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 4.78g)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1077mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 2.667g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.9)
Which food is richer in minerals?
?
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.
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.