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Chocolate vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between chocolate and pastrami?

  • Chocolate is higher in copper, iron, manganese, magnesium, and fiber, yet pastrami is higher in vitamin B12, zinc, and selenium.
  • Chocolate's daily need coverage for copper is 104% more.
  • The amount of saturated fat in pastrami is lower.
  • The glycemic index of chocolate is lower.

We used Chocolate, dark, 45- 59% cacao solids and Beef, cured, pastrami types in this article.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +758.8%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +166.2%
Contains more IronIron +261.3%
Contains more CopperCopper +1029.7%
Contains more PhosphorusPhosphorus +17.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +5155.6%
Contains more ZincZinc +147.8%
Contains more SeleniumSelenium +490%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 +350%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin KVitamin K +1057.1%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin B3Vitamin B3 +487.6%
Contains more Vitamin B6Vitamin B6 +426.2%
Contains more Vitamin B12Vitamin B12 +713%
~equal in Vitamin A ~2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +437.5%
Contains more CarbsCarbs +16891.7%
Contains more ProteinProtein +346.7%
Contains more WaterWater +7068%
Contains more OtherOther +46.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +350.4%
Contains more Poly. FatPolyunsaturated fat +653.1%
Contains less Sat. FatSaturated fat -85.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 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 SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~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.
Chocolate Pastrami
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Chocolate Pastrami DV% diff.
Copper 1.028mg 0.091mg 104%
Iron 8.02mg 2.22mg 73%
Saturated fat 18.519g 2.681g 72%
Vitamin B12 0.23µg 1.87µg 68%
Manganese 1.419mg 0.027mg 61%
Sodium 24mg 1078mg 46%
Fats 31.28g 5.82g 39%
Protein 4.88g 21.8g 34%
Magnesium 146mg 17mg 31%
Fiber 7g 0g 28%
Selenium 3µg 17.7µg 27%
Zinc 2.01mg 4.98mg 27%
Vitamin B3 0.725mg 4.26mg 22%
Calories 546kcal 147kcal 20%
Cholesterol 8mg 68mg 20%
Carbs 61.17g 0.36g 20%
Monounsaturated fat 9.54g 2.118g 19%
Choline 81.6mg 15%
Vitamin B6 0.042mg 0.221mg 14%
Caffeine 43mg 0mg 11%
Potassium 559mg 210mg 10%
Vitamin B2 0.05mg 0.161mg 9%
Vitamin K 8.1µg 0.7µg 6%
Polyunsaturated fat 1.092g 0.145g 6%
Calcium 56mg 10mg 5%
Phosphorus 206mg 175mg 4%
Vitamin E 0.54mg 0.12mg 3%
Vitamin B1 0.025mg 0.052mg 2%
Folate 6µg 2%
Vitamin D 4IU 1%
Vitamin D 0.1µg 1%
Vitamin B5 0.297mg 0.265mg 1%
Vitamin C 0.3mg 0%
Net carbs 54.17g 0.36g N/A
Sugar 47.9g 0.1g N/A
Vitamin A 2µg 2µg 0%
Trans fat 0.112g 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 0g 0.01g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
37%
Pastrami
Minerals Daily Need Coverage Score
116%
Chocolate
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 47.8g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 15.838g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Chocolate
Chocolate is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 1054mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 47)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.2)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.