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  6. Endive vs. Pastrami

Endive vs. Pastrami — In-Depth Nutrition Comparison

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How are Endive and Pastrami different?

  • Endive is richer in Vitamin K, and Folate, while Pastrami is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Phosphorus, and Iron.
  • Endive covers your daily need of Vitamin K 192% more than Pastrami.
  • Endive contains 24 times more Folate than Pastrami. Endive contains 142µg of Folate, while Pastrami contains 6µg.
  • Endive is lower in Sodium.

Endive, raw and Beef, cured, pastrami types were used in this article.

Infographic

Endive 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.
Endive
Endive
5
:
5
Pastrami
Pastrami
Contains more Calcium +420%
Contains more Potassium +49.5%
Contains less Sodium -98%
Contains more Manganese +1455.6%
Contains more Iron +167.5%
Contains more Magnesium +13.3%
Contains more Phosphorus +525%
Contains more Zinc +530.4%
Contains more Selenium +8750%
Equal in Copper - 0.091
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +420%
Contains more Potassium +49.5%
Contains less Sodium -98%
Contains more Manganese +1455.6%
Contains more Iron +167.5%
Contains more Magnesium +13.3%
Contains more Phosphorus +525%
Contains more Zinc +530.4%
Contains more Selenium +8750%
Equal in Copper - 0.091

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.
Endive
Endive
7
:
5
Pastrami
Pastrami
Contains more Vitamin A +5059.5%
Contains more Vitamin E +266.7%
Contains more Vitamin C +2066.7%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B5 +239.6%
Contains more Folate +2266.7%
Contains more Vitamin K +32900%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +965%
Contains more Vitamin B6 +1005%
Contains more Vitamin B12 +∞%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Pastrami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Contains more Vitamin A +5059.5%
Contains more Vitamin E +266.7%
Contains more Vitamin C +2066.7%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B5 +239.6%
Contains more Folate +2266.7%
Contains more Vitamin K +32900%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +965%
Contains more Vitamin B6 +1005%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
2
:
3
Pastrami
Pastrami
Contains more Carbs +830.6%
Contains more Water +34.9%
Contains more Protein +1644%
Contains more Fats +2810%
Contains more Other +76.6%
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Pastrami
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 Carbs +830.6%
Contains more Water +34.9%
Contains more Protein +1644%
Contains more Fats +2810%
Contains more Other +76.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Pastrami
Pastrami
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +52850%
Contains more Polyunsaturated fat +66.7%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +52850%
Contains more Polyunsaturated fat +66.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Pastrami Opinion
Net carbs 0.25g 0.36g Pastrami
Protein 1.25g 21.8g Pastrami
Fats 0.2g 5.82g Pastrami
Carbs 3.35g 0.36g Endive
Calories 17kcal 147kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.25g 0.1g Pastrami
Fiber 3.1g 0g Endive
Calcium 52mg 10mg Endive
Iron 0.83mg 2.22mg Pastrami
Magnesium 15mg 17mg Pastrami
Phosphorus 28mg 175mg Pastrami
Potassium 314mg 210mg Endive
Sodium 22mg 1078mg Endive
Zinc 0.79mg 4.98mg Pastrami
Copper 0.099mg 0.091mg Endive
Manganese 0.42mg 0.027mg Endive
Selenium 0.2µg 17.7µg Pastrami
Vitamin A 2167IU 42IU Endive
Vitamin A RAE 108µg 2µg Endive
Vitamin E 0.44mg 0.12mg Endive
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 6.5mg 0.3mg Endive
Vitamin B1 0.08mg 0.052mg Endive
Vitamin B2 0.075mg 0.161mg Pastrami
Vitamin B3 0.4mg 4.26mg Pastrami
Vitamin B5 0.9mg 0.265mg Endive
Vitamin B6 0.02mg 0.221mg Pastrami
Folate 142µg 6µg Endive
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 231µg 0.7µg Endive
Tryptophan 0.005mg 0.141mg Pastrami
Threonine 0.05mg 0.857mg Pastrami
Isoleucine 0.072mg 0.976mg Pastrami
Leucine 0.098mg 1.706mg Pastrami
Lysine 0.063mg 1.812mg Pastrami
Methionine 0.014mg 0.558mg Pastrami
Phenylalanine 0.053mg 0.847mg Pastrami
Valine 0.063mg 1.065mg Pastrami
Histidine 0.023mg 0.684mg Pastrami
Cholesterol 0mg 68mg Endive
Saturated Fat 0.048g 2.681g Endive
Monounsaturated Fat 0.004g 2.118g Pastrami
Polyunsaturated fat 0.087g 0.145g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
79%
Endive
37%
Pastrami
Minerals Daily Need Coverage Score
21%
Endive
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 1056mg)
Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 2.633g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 25)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1.8)
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.
Which food is richer in vitamins?
?
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.