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Couscous vs. Pastrami — In-Depth Nutrition Comparison

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The main differences between couscous and pastrami

  • Couscous is richer in selenium, yet pastrami is richer in vitamin B12, zinc, iron, phosphorus, vitamin B3, and choline.
  • Daily need coverage for vitamin B12 for pastrami is 78% higher.
  • Couscous contains 2 times more selenium than pastrami. Couscous contains 27.5µg of selenium, while pastrami contains 17.7µg.
  • Couscous contains less saturated fat.

Food types used in this article are Couscous, cooked and Beef, cured, pastrami.

Infographic

Couscous vs Pastrami infographic
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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% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 -99.5%
Contains more ManganeseManganese +211.1%
Contains more SeleniumSelenium +55.4%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +262.1%
Contains more IronIron +484.2%
Contains more CopperCopper +122%
Contains more ZincZinc +1815.4%
Contains more PhosphorusPhosphorus +695.5%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 B1Vitamin B1 +21.2%
Contains more Vitamin B5Vitamin B5 +40%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +333.4%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +2372.7%
~equal in Vitamin E ~0.12mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +6350%
Contains more ProteinProtein +475.2%
Contains more FatsFats +3537.5%
Contains more OtherOther +857.7%
~equal in Water ~69.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 +9527.3%
Contains more Poly. FatPolyunsaturated fat +126.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Pastrami
Rich in minerals 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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Couscous Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Sodium 5mg 1078mg 47%
Zinc 0.26mg 4.98mg 43%
Protein 3.79g 21.8g 36%
Cholesterol 0mg 68mg 23%
Iron 0.38mg 2.22mg 23%
Phosphorus 22mg 175mg 22%
Vitamin B3 0.983mg 4.26mg 20%
Selenium 27.5µg 17.7µg 18%
Choline 3.3mg 81.6mg 14%
Vitamin B6 0.051mg 0.221mg 13%
Saturated fat 0.029g 2.681g 12%
Vitamin B2 0.027mg 0.161mg 10%
Fats 0.16g 5.82g 9%
Carbs 23.22g 0.36g 8%
Fiber 1.4g 0g 6%
Copper 0.041mg 0.091mg 6%
Monounsaturated fat 0.022g 2.118g 5%
Potassium 58mg 210mg 4%
Folate 15µg 6µg 2%
Vitamin B5 0.371mg 0.265mg 2%
Calories 112kcal 147kcal 2%
Magnesium 8mg 17mg 2%
Manganese 0.084mg 0.027mg 2%
Vitamin K 0.1µg 0.7µg 1%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.064g 0.145g 1%
Vitamin B1 0.063mg 0.052mg 1%
Vitamin D 0IU 4IU 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 21.82g 0.36g N/A
Calcium 8mg 10mg 0%
Sugar 0.1g 0.1g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.13mg 0.12mg 0%
Tryptophan 0.049mg 0.141mg 0%
Threonine 0.1mg 0.857mg 0%
Isoleucine 0.147mg 0.976mg 0%
Leucine 0.259mg 1.706mg 0%
Lysine 0.073mg 1.812mg 0%
Methionine 0.059mg 0.558mg 0%
Phenylalanine 0.184mg 0.847mg 0%
Valine 0.162mg 1.065mg 0%
Histidine 0.077mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
37%
Pastrami
Minerals Daily Need Coverage Score
22%
Couscous
60%
Pastrami

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1073mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 2.652g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 5)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.1 g)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.