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  6. Club sandwich vs. Pastrami

Club sandwich vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between club sandwich and pastrami?

  • Club sandwich is richer in selenium, vitamin B5, vitamin B1, calcium, and vitamin B3, yet pastrami is richer in vitamin B12, zinc, and iron.
  • Pastrami's daily need coverage for vitamin B12 is 58% higher.
  • Club sandwich has 10 times more calcium than pastrami. Club sandwich has 95mg of calcium, while pastrami has 10mg.
  • Club sandwich contains less cholesterol.

We used Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beef, cured, pastrami types in this comparison.

Infographic

Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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 +88.2%
Contains more CalciumCalcium +850%
Contains more PhosphorusPhosphorus +22.9%
Contains less SodiumSodium -41.6%
Contains more SeleniumSelenium +40.1%
Contains more IronIron +62%
Contains more ZincZinc +271.6%
~equal in Potassium ~210mg
~equal in Copper ~0.091mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 +1366.7%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin B1Vitamin B1 +230.8%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B3Vitamin B3 +30.9%
Contains more Vitamin B5Vitamin B5 +211.7%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin KVitamin K +1142.9%
Contains more FolateFolate +416.7%
Contains more Vitamin B12Vitamin B12 +297.9%
Contains more CholineCholine +70.7%
~equal in Vitamin D ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 +38.3%
Contains more CarbsCarbs +5419.4%
Contains more ProteinProtein +26.8%
Contains more WaterWater +32.4%
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 +39.2%
Contains more Poly. FatPolyunsaturated fat +1196.6%
Contains less Sat. FatSaturated fat -13.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Club sandwich Pastrami DV% diff.
Vitamin B12 0.47µg 1.87µg 58%
Zinc 1.34mg 4.98mg 33%
Sodium 630mg 1078mg 19%
Selenium 24.8µg 17.7µg 13%
Polyunsaturated fat 1.88g 0.145g 12%
Iron 1.37mg 2.22mg 11%
Vitamin B5 0.826mg 0.265mg 11%
Vitamin B1 0.172mg 0.052mg 10%
Protein 17.19g 21.8g 9%
Calcium 95mg 10mg 9%
Vitamin B3 5.575mg 4.26mg 8%
Cholesterol 46mg 68mg 7%
Vitamin K 8.7µg 0.7µg 7%
Carbs 19.87g 0.36g 7%
Choline 47.8mg 81.6mg 6%
Vitamin B6 0.296mg 0.221mg 6%
Folate 31µg 6µg 6%
Phosphorus 215mg 175mg 6%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 0.3mg 5%
Vitamin A 35µg 2µg 4%
Magnesium 32mg 17mg 4%
Calories 220kcal 147kcal 4%
Vitamin E 0.61mg 0.12mg 3%
Fats 8.05g 5.82g 3%
Saturated fat 3.109g 2.681g 2%
Monounsaturated fat 2.949g 2.118g 2%
Vitamin B2 0.186mg 0.161mg 2%
Manganese 0.027mg 1%
Net carbs 18.67g 0.36g N/A
Vitamin D 5IU 4IU 0%
Potassium 226mg 210mg 0%
Sugar 4.68g 0.1g N/A
Copper 0.089mg 0.091mg 0%
Vitamin D 0.1µg 0.1µg 0%
Trans fat 0.071g 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 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich 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
37%
Club sandwich
37%
Pastrami
Minerals Daily Need Coverage Score
50%
Club sandwich
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 4.58g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 0.428g)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 448mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 70)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.2)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.