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Endive vs. Pastrami — In-Depth Nutrition Comparison

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How are endive and pastrami different?

  • Endive is richer in vitamin K, vitamin A, and folate, while pastrami is higher in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Endive covers your daily need for vitamin K, 192% more than pastrami.
  • Endive contains 52 times more vitamin A than pastrami. Endive contains 2167IU of vitamin A, while pastrami contains 42IU.
  • Endive is lower in sodium.
  • Pastrami has a higher glycemic index (70) than endive (45).

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

Infographic

Endive 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.
Endive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 CalciumCalcium +420%
Contains more PotassiumPotassium +49.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1455.6%
Contains more MagnesiumMagnesium +13.3%
Contains more IronIron +167.5%
Contains more ZincZinc +530.4%
Contains more PhosphorusPhosphorus +525%
Contains more SeleniumSelenium +8750%
~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.
Endive
7
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 +2066.7%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B5Vitamin B5 +239.6%
Contains more Vitamin KVitamin K +32900%
Contains more FolateFolate +2266.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +965%
Contains more Vitamin B6Vitamin B6 +1005%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +385.7%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 -98.2%
Contains more Mono. FatMonounsaturated fat +52850%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin K 231µg 0.7µg 192%
Vitamin B12 0µg 1.87µg 78%
Sodium 22mg 1078mg 46%
Protein 1.25g 21.8g 41%
Zinc 0.79mg 4.98mg 38%
Folate 142µg 6µg 34%
Selenium 0.2µg 17.7µg 32%
Vitamin B3 0.4mg 4.26mg 24%
Cholesterol 0mg 68mg 23%
Phosphorus 28mg 175mg 21%
Manganese 0.42mg 0.027mg 17%
Iron 0.83mg 2.22mg 17%
Vitamin B6 0.02mg 0.221mg 15%
Vitamin B5 0.9mg 0.265mg 13%
Choline 16.8mg 81.6mg 12%
Fiber 3.1g 0g 12%
Saturated fat 0.048g 2.681g 12%
Vitamin A 108µg 2µg 12%
Fats 0.2g 5.82g 9%
Vitamin B2 0.075mg 0.161mg 7%
Calories 17kcal 147kcal 7%
Vitamin C 6.5mg 0.3mg 7%
Monounsaturated fat 0.004g 2.118g 5%
Calcium 52mg 10mg 4%
Potassium 314mg 210mg 3%
Vitamin B1 0.08mg 0.052mg 2%
Vitamin E 0.44mg 0.12mg 2%
Carbs 3.35g 0.36g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Copper 0.099mg 0.091mg 1%
Net carbs 0.25g 0.36g N/A
Magnesium 15mg 17mg 0%
Sugar 0.25g 0.1g N/A
Polyunsaturated fat 0.087g 0.145g 0%
Tryptophan 0.005mg 0.141mg 0%
Threonine 0.05mg 0.857mg 0%
Isoleucine 0.072mg 0.976mg 0%
Leucine 0.098mg 1.706mg 0%
Lysine 0.063mg 1.812mg 0%
Methionine 0.014mg 0.558mg 0%
Phenylalanine 0.053mg 0.847mg 0%
Valine 0.063mg 1.065mg 0%
Histidine 0.023mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
66%
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 is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 1056mg)
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.