Egg white vs. Pastrami — In-Depth Nutrition Comparison
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How are egg whites and pastrami different?
- Egg whites are higher in vitamin B2; however, pastrami is richer in vitamin B12, zinc, iron, vitamin B3, phosphorus, vitamin B6, and choline.
- Daily need coverage for vitamin B12 for pastrami is 74% higher.
- Egg whites contain 3 times more vitamin B2 than pastrami. While egg whites contain 0.439mg of vitamin B2, pastrami contains only 0.161mg.
- Egg whites have less sodium.
- Egg whites have a lower glycemic index (0) than pastrami (70).
Egg, white, raw, fresh and Beef, cured, pastrami are the varieties used in this article.
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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.
| Contains less SodiumSodium | -84.6% |
| Contains more SeleniumSelenium | +13% |
| Contains more MagnesiumMagnesium | +54.5% |
| Contains more CalciumCalcium | +42.9% |
| Contains more PotassiumPotassium | +28.8% |
| Contains more IronIron | +2675% |
| Contains more CopperCopper | +295.7% |
| Contains more ZincZinc | +16500% |
| Contains more PhosphorusPhosphorus | +1066.7% |
| Contains more ManganeseManganese | +145.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1200% |
| Contains more Vitamin B3Vitamin B3 | +3957.1% |
| Contains more Vitamin B5Vitamin B5 | +39.5% |
| Contains more Vitamin B6Vitamin B6 | +4320% |
| Contains more Vitamin B12Vitamin B12 | +1977.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +7318.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +102.8% |
| Contains more WaterWater | +25.9% |
| Contains more ProteinProtein | +100% |
| Contains more FatsFats | +3323.5% |
| Contains more OtherOther | +295.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +600% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
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Starch
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.09µg | 1.87µg | 74% |
| Zinc | 0.03mg | 4.98mg | 45% |
| Sodium | 166mg | 1078mg | 40% |
| Iron | 0.08mg | 2.22mg | 27% |
| Vitamin B3 | 0.105mg | 4.26mg | 26% |
| Phosphorus | 15mg | 175mg | 23% |
| Cholesterol | 0mg | 68mg | 23% |
| Protein | 10.9g | 21.8g | 22% |
| Vitamin B2 | 0.439mg | 0.161mg | 21% |
| Vitamin B6 | 0.005mg | 0.221mg | 17% |
| Choline | 1.1mg | 81.6mg | 15% |
| Saturated fat | 0g | 2.681g | 12% |
| Fats | 0.17g | 5.82g | 9% |
| Copper | 0.023mg | 0.091mg | 8% |
| Monounsaturated fat | 0g | 2.118g | 5% |
| Calories | 52kcal | 147kcal | 5% |
| Selenium | 20µg | 17.7µg | 4% |
| Vitamin B1 | 0.004mg | 0.052mg | 4% |
| Vitamin B5 | 0.19mg | 0.265mg | 2% |
| Vitamin E | 0mg | 0.12mg | 1% |
| Folate | 4µg | 6µg | 1% |
| Manganese | 0.011mg | 0.027mg | 1% |
| Polyunsaturated fat | 0g | 0.145g | 1% |
| Potassium | 163mg | 210mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 11mg | 17mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0.73g | 0.36g | N/A |
| Carbs | 0.73g | 0.36g | 0% |
| Calcium | 7mg | 10mg | 0% |
| Sugar | 0.71g | 0.1g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.125mg | 0.141mg | 0% |
| Threonine | 0.449mg | 0.857mg | 0% |
| Isoleucine | 0.661mg | 0.976mg | 0% |
| Leucine | 1.016mg | 1.706mg | 0% |
| Lysine | 0.806mg | 1.812mg | 0% |
| Methionine | 0.399mg | 0.558mg | 0% |
| Phenylalanine | 0.686mg | 0.847mg | 0% |
| Valine | 0.809mg | 1.065mg | 0% |
| Histidine | 0.29mg | 0.684mg | 0% |
| Fructose | 0.07g | 0.01g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
37%
Minerals Daily Need Coverage Score
17%
60%
Comparison summary
Which food is richer in minerals?
Pastrami is relatively richer in minerals
Which food is lower in Sugar?
Pastrami is lower in Sugar (difference - 0.61g)
Which food is richer in vitamins?
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 912mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 2.681g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 70)
Which food is cheaper?
Egg white is cheaper (difference - $1.2)