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Cottage cheese vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between cottage cheese and pastrami?

  • Cottage cheese is higher in calcium, yet pastrami is higher in vitamin B12, zinc, iron, vitamin B3, selenium, vitamin B6, and choline.
  • Pastrami's daily need coverage for vitamin B12 is 60% more.
  • Cottage cheese has 8 times more calcium than pastrami. While cottage cheese has 83mg of calcium, pastrami has only 10mg.
  • The amount of sodium in cottage cheese is lower.
  • The glycemic index of cottage cheese is lower.

We used Cheese, cottage, creamed, large or small curd and Beef, cured, pastrami types in this article.

Infographic

Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 CalciumCalcium +730%
Contains less SodiumSodium -66.2%
Contains more MagnesiumMagnesium +112.5%
Contains more PotassiumPotassium +101.9%
Contains more IronIron +3071.4%
Contains more CopperCopper +213.8%
Contains more ZincZinc +1145%
Contains more PhosphorusPhosphorus +10.1%
Contains more ManganeseManganese +1250%
Contains more SeleniumSelenium +82.5%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 AVitamin A +1750%
Contains more Vitamin B5Vitamin B5 +110.2%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B3Vitamin B3 +4203%
Contains more Vitamin B6Vitamin B6 +380.4%
Contains more Vitamin B12Vitamin B12 +334.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +343.5%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B2 ~0.161mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +838.9%
Contains more WaterWater +14.8%
Contains more ProteinProtein +96%
Contains more FatsFats +35.3%
Contains more OtherOther +76.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 -35.9%
Contains more Mono. FatMonounsaturated fat +172.2%
Contains more Poly. FatPolyunsaturated fat +17.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 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 LactoseLactose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Pastrami DV% diff.
Vitamin B12 0.43µg 1.87µg 60%
Zinc 0.4mg 4.98mg 42%
Sodium 364mg 1078mg 31%
Iron 0.07mg 2.22mg 27%
Vitamin B3 0.099mg 4.26mg 26%
Protein 11.12g 21.8g 21%
Cholesterol 17mg 68mg 17%
Selenium 9.7µg 17.7µg 15%
Vitamin B6 0.046mg 0.221mg 13%
Choline 18.4mg 81.6mg 11%
Copper 0.029mg 0.091mg 7%
Calcium 83mg 10mg 7%
Vitamin B5 0.557mg 0.265mg 6%
Saturated fat 1.718g 2.681g 4%
Vitamin A 37µg 2µg 4%
Potassium 104mg 210mg 3%
Monounsaturated fat 0.778g 2.118g 3%
Folate 12µg 6µg 2%
Calories 98kcal 147kcal 2%
Vitamin B1 0.027mg 0.052mg 2%
Fats 4.3g 5.82g 2%
Magnesium 8mg 17mg 2%
Phosphorus 159mg 175mg 2%
Carbs 3.38g 0.36g 1%
Vitamin K 0µg 0.7µg 1%
Manganese 0.002mg 0.027mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.38g 0.36g N/A
Vitamin D 3IU 4IU 0%
Sugar 2.67g 0.1g N/A
Vitamin E 0.08mg 0.12mg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B2 0.163mg 0.161mg 0%
Polyunsaturated fat 0.123g 0.145g 0%
Tryptophan 0.147mg 0.141mg 0%
Threonine 0.5mg 0.857mg 0%
Isoleucine 0.591mg 0.976mg 0%
Leucine 1.116mg 1.706mg 0%
Lysine 0.934mg 1.812mg 0%
Methionine 0.269mg 0.558mg 0%
Phenylalanine 0.577mg 0.847mg 0%
Valine 0.748mg 1.065mg 0%
Histidine 0.326mg 0.684mg 0%
Fructose 0g 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese 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
14%
Cottage cheese
37%
Pastrami
Minerals Daily Need Coverage Score
23%
Cottage cheese
60%
Pastrami

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 2.57g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 714mg)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 0.963g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 60)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.2)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.