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  6. Chard raw vs. Pastrami

Chard raw vs. Pastrami — In-Depth Nutrition Comparison

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Important differences between chard raw and pastrami

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, pastrami has more vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Chard raw has 146 times more vitamin A than pastrami. Chard raw has 6116IU of vitamin A, while pastrami has 42IU.
  • Chard raw is lower in sodium.
  • Pastrami has a higher glycemic index than chard raw.

The food varieties used in the comparison are Chard, swiss, raw and Beef, cured, pastrami.

Infographic

Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +376.5%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +80.5%
Contains more CopperCopper +96.7%
Contains less SodiumSodium -80.2%
Contains more ManganeseManganese +1255.6%
Contains more IronIron +23.3%
Contains more ZincZinc +1283.3%
Contains more PhosphorusPhosphorus +280.4%
Contains more SeleniumSelenium +1866.7%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 +9900%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +118471.4%
Contains more FolateFolate +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +965%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +123.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +353.3%

All nutrients comparison - raw data values

Nutrient Chard raw Pastrami DV% diff.
Vitamin K 830µg 0.7µg 691%
Vitamin B12 0µg 1.87µg 78%
Zinc 0.36mg 4.98mg 42%
Protein 1.8g 21.8g 40%
Sodium 213mg 1078mg 38%
Vitamin A 306µg 2µg 34%
Vitamin C 30mg 0.3mg 33%
Selenium 0.9µg 17.7µg 31%
Vitamin B3 0.4mg 4.26mg 24%
Cholesterol 0mg 68mg 23%
Phosphorus 46mg 175mg 18%
Magnesium 81mg 17mg 15%
Manganese 0.366mg 0.027mg 15%
Choline 18mg 81.6mg 12%
Vitamin E 1.89mg 0.12mg 12%
Saturated fat 0.03g 2.681g 12%
Copper 0.179mg 0.091mg 10%
Vitamin B6 0.099mg 0.221mg 9%
Fats 0.2g 5.82g 9%
Calories 19kcal 147kcal 6%
Fiber 1.6g 0g 6%
Monounsaturated fat 0.04g 2.118g 5%
Vitamin B2 0.09mg 0.161mg 5%
Iron 1.8mg 2.22mg 5%
Potassium 379mg 210mg 5%
Calcium 51mg 10mg 4%
Vitamin B5 0.172mg 0.265mg 2%
Folate 14µg 6µg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.07g 0.145g 1%
Vitamin B1 0.04mg 0.052mg 1%
Vitamin D 0IU 4IU 1%
Carbs 3.74g 0.36g 1%
Net carbs 2.14g 0.36g N/A
Sugar 1.1g 0.1g N/A
Tryptophan 0.017mg 0.141mg 0%
Threonine 0.083mg 0.857mg 0%
Isoleucine 0.147mg 0.976mg 0%
Leucine 0.13mg 1.706mg 0%
Lysine 0.099mg 1.812mg 0%
Methionine 0.019mg 0.558mg 0%
Phenylalanine 0.11mg 0.847mg 0%
Valine 0.11mg 1.065mg 0%
Histidine 0.036mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +938.9%
Contains more WaterWater +33.3%
Contains more ProteinProtein +1111.1%
Contains more FatsFats +2810%
Contains more OtherOther +55.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 -98.9%
Contains more Mono. FatMonounsaturated fat +5195%
Contains more Poly. FatPolyunsaturated fat +107.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.