Broccoli vs. Pastrami — In-Depth Nutrition Comparison
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A recap on differences between broccoli and pastrami
- Broccoli has more vitamin C and vitamin K; however, pastrami is higher in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus.
- Broccoli covers your daily vitamin C needs 99% more than pastrami.
- Pastrami contains 145 times less vitamin K than broccoli. Broccoli contains 101.6µg of vitamin K, while pastrami contains 0.7µg.
- Broccoli has less sodium.
- The glycemic index of pastrami is higher.
Food varieties used in this article are Broccoli, raw and Beef, cured, pastrami.
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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.
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +50.5% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +677.8% |
| Contains more IronIron | +204.1% |
| Contains more CopperCopper | +85.7% |
| Contains more ZincZinc | +1114.6% |
| Contains more PhosphorusPhosphorus | +165.2% |
| Contains more SeleniumSelenium | +608% |
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.
| Contains more Vitamin CVitamin C | +29633.3% |
| Contains more Vitamin AVitamin A | +1450% |
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin B1Vitamin B1 | +36.5% |
| Contains more Vitamin B5Vitamin B5 | +116.2% |
| Contains more Vitamin KVitamin K | +14414.3% |
| Contains more FolateFolate | +950% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +37.6% |
| Contains more Vitamin B3Vitamin B3 | +566.7% |
| Contains more Vitamin B6Vitamin B6 | +26.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +336.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1744.4% |
| Contains more WaterWater | +28.4% |
| Contains more ProteinProtein | +673% |
| Contains more FatsFats | +1473% |
| Contains more OtherOther | +186.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +19154.5% |
| Contains more Poly. FatPolyunsaturated fat | +281.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +6700% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 89.2mg | 0.3mg | 99% |
| Vitamin K | 101.6µg | 0.7µg | 84% |
| Vitamin B12 | 0µg | 1.87µg | 78% |
| Sodium | 33mg | 1078mg | 45% |
| Zinc | 0.41mg | 4.98mg | 42% |
| Protein | 2.82g | 21.8g | 38% |
| Selenium | 2.5µg | 17.7µg | 28% |
| Vitamin B3 | 0.639mg | 4.26mg | 23% |
| Cholesterol | 0mg | 68mg | 23% |
| Iron | 0.73mg | 2.22mg | 19% |
| Phosphorus | 66mg | 175mg | 16% |
| Folate | 63µg | 6µg | 14% |
| Saturated fat | 0.039g | 2.681g | 12% |
| Choline | 18.7mg | 81.6mg | 11% |
| Fiber | 2.6g | 0g | 10% |
| Fats | 0.37g | 5.82g | 8% |
| Manganese | 0.21mg | 0.027mg | 8% |
| Vitamin B5 | 0.573mg | 0.265mg | 6% |
| Calories | 34kcal | 147kcal | 6% |
| Monounsaturated fat | 0.011g | 2.118g | 5% |
| Copper | 0.049mg | 0.091mg | 5% |
| Vitamin E | 0.78mg | 0.12mg | 4% |
| Vitamin B6 | 0.175mg | 0.221mg | 4% |
| Calcium | 47mg | 10mg | 4% |
| Vitamin A | 31µg | 2µg | 3% |
| Vitamin B2 | 0.117mg | 0.161mg | 3% |
| Potassium | 316mg | 210mg | 3% |
| Carbs | 6.64g | 0.36g | 2% |
| Vitamin B1 | 0.071mg | 0.052mg | 2% |
| Polyunsaturated fat | 0.038g | 0.145g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Fructose | 0.68g | 0.01g | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Magnesium | 21mg | 17mg | 1% |
| Net carbs | 4.04g | 0.36g | N/A |
| Sugar | 1.7g | 0.1g | N/A |
| Tryptophan | 0.033mg | 0.141mg | 0% |
| Threonine | 0.088mg | 0.857mg | 0% |
| Isoleucine | 0.079mg | 0.976mg | 0% |
| Leucine | 0.129mg | 1.706mg | 0% |
| Lysine | 0.135mg | 1.812mg | 0% |
| Methionine | 0.038mg | 0.558mg | 0% |
| Phenylalanine | 0.117mg | 0.847mg | 0% |
| Valine | 0.125mg | 1.065mg | 0% |
| Histidine | 0.059mg | 0.684mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
59%
37%
Minerals Daily Need Coverage Score
19%
60%
Comparison summary
Which food is lower in Sugar?
Pastrami is lower in Sugar (difference - 1.6g)
Which food is lower in Cholesterol?
Broccoli is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 1045mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 2.642g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 38)
Which food is cheaper?
Broccoli is cheaper (difference - $1.8)
Which food is richer in minerals?
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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?
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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.