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  6. English muffin vs. Pastrami

English muffin vs. Pastrami — In-Depth Nutrition Comparison

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The main differences between English muffins and pastrami

  • English muffins are richer in manganese and fiber, yet pastrami is richer in vitamin B12, zinc, vitamin B3, iron, and vitamin B6.
  • Daily need coverage for vitamin B12 for pastrami is 76% higher.
  • English muffins contain less sodium.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Beef, cured, pastrami.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +23.5%
Contains more CalciumCalcium +420%
Contains more CopperCopper +41.8%
Contains less SodiumSodium -57%
Contains more ManganeseManganese +1222.2%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +149.4%
Contains more ZincZinc +611.4%
Contains more PhosphorusPhosphorus +31.6%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 +248.1%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more FolateFolate +516.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +172%
Contains more Vitamin B6Vitamin B6 +414%
Contains more Vitamin B12Vitamin B12 +4575%
~equal in Vitamin B2 ~0.161mg

All nutrients comparison - raw data values

Nutrient English muffin Pastrami DV% diff.
Vitamin B12 0.04µg 1.87µg 76%
Zinc 0.7mg 4.98mg 39%
Selenium 17.7µg 32%
Protein 7.7g 21.8g 28%
Sodium 464mg 1078mg 27%
Cholesterol 0mg 68mg 23%
Iron 0.89mg 2.22mg 17%
Vitamin B3 1.566mg 4.26mg 17%
Carbs 46g 0.36g 15%
Choline 81.6mg 15%
Vitamin B6 0.043mg 0.221mg 14%
Manganese 0.357mg 0.027mg 14%
Fiber 2.7g 0g 11%
Saturated fat 0.259g 2.681g 11%
Vitamin B1 0.181mg 0.052mg 11%
Folate 37µg 6µg 8%
Fats 1.8g 5.82g 6%
Phosphorus 133mg 175mg 6%
Monounsaturated fat 0.302g 2.118g 5%
Polyunsaturated fat 0.888g 0.145g 5%
Vitamin B5 0.446mg 0.265mg 4%
Calories 235kcal 147kcal 4%
Calcium 52mg 10mg 4%
Copper 0.129mg 0.091mg 4%
Potassium 131mg 210mg 2%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin B2 0.154mg 0.161mg 1%
Vitamin E 0.12mg 1%
Vitamin K 0.7µg 1%
Magnesium 21mg 17mg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 43.3g 0.36g N/A
Sugar 0.1g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.092mg 0.141mg 0%
Threonine 0.242mg 0.857mg 0%
Isoleucine 0.315mg 0.976mg 0%
Leucine 0.553mg 1.706mg 0%
Lysine 0.241mg 1.812mg 0%
Methionine 0.139mg 0.558mg 0%
Phenylalanine 0.379mg 0.847mg 0%
Valine 0.353mg 1.065mg 0%
Histidine 0.17mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +12677.8%
Contains more ProteinProtein +183.1%
Contains more FatsFats +223.3%
Contains more WaterWater +65.2%
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -90.3%
Contains more Poly. FatPolyunsaturated fat +512.4%
Contains more Mono. FatMonounsaturated fat +601.3%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.