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  6. Canola oil vs. Pastrami

Canola oil vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between canola oil and pastrami?

  • Canola oil is higher in vitamin E and vitamin K, yet pastrami is higher in vitamin B12, zinc, selenium, iron, vitamin B3, and phosphorus.
  • Canola oil's daily need coverage for vitamin E is 116% more.
  • Canola oil has 102 times more vitamin K than pastrami. While canola oil has 71.3µg of vitamin K, pastrami has only 0.7µg.
  • The amount of saturated fat in pastrami is lower.
  • The glycemic index of canola oil is lower.

We used Oil, canola and Beef, cured, pastrami types in this article.

Infographic

Canola oil vs Pastrami infographic
Infographic link

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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 EVitamin E +14450%
Contains more Vitamin KVitamin K +10085.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +40700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +1618.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 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 more Mono. FatMonounsaturated fat +2887.5%
Contains more Poly. FatPolyunsaturated fat +19308.3%
Contains less Sat. FatSaturated fat -63.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Canola oil Pastrami DV% diff.
Polyunsaturated fat 28.142g 0.145g 187%
Monounsaturated fat 63.276g 2.118g 153%
Fats 100g 5.82g 145%
Vitamin E 17.46mg 0.12mg 116%
Vitamin B12 0µg 1.87µg 78%
Vitamin K 71.3µg 0.7µg 59%
Sodium 0mg 1078mg 47%
Zinc 0mg 4.98mg 45%
Protein 0g 21.8g 44%
Calories 884kcal 147kcal 37%
Selenium 0µg 17.7µg 32%
Iron 0mg 2.22mg 28%
Vitamin B3 0mg 4.26mg 27%
Phosphorus 0mg 175mg 25%
Cholesterol 0mg 68mg 23%
Saturated fat 7.365g 2.681g 21%
Vitamin B6 0mg 0.221mg 17%
Choline 0.2mg 81.6mg 15%
Vitamin B2 0mg 0.161mg 12%
Copper 0mg 0.091mg 10%
Potassium 0mg 210mg 6%
Vitamin B5 0mg 0.265mg 5%
Vitamin B1 0mg 0.052mg 4%
Magnesium 0mg 17mg 4%
Folate 0µg 6µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Manganese 0mg 0.027mg 1%
Calcium 0mg 10mg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 0g 0.36g 0%
Net carbs 0g 0.36g N/A
Sugar 0g 0.1g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.395g N/A
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%
Fructose 0.01g 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil 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
41%
Canola oil
37%
Pastrami
Minerals Daily Need Coverage Score
0%
Canola oil
60%
Pastrami

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 4.684g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 1078mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 70)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.2)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.