Flank steak vs. Pastrami — In-Depth Nutrition Comparison
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Summary of differences between flank steak and pastrami
- Flank steak has more vitamin B6, selenium, vitamin B3, and vitamin B5; however, pastrami is higher in vitamin B12 and iron.
- Pastrami covers your daily need for sodium 44% more than flank steak.
- Flank steak has 3 times more Vitamin B6 than pastrami. While flank steak has 0.579mg of Vitamin B6, pastrami has only 0.221mg.
- Flank steak has less sodium.
- The glycemic index of pastrami is higher.
These are the specific foods used in this comparison Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, cured, pastrami.
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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 more MagnesiumMagnesium | +35.3% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +61.4% |
| Contains more PhosphorusPhosphorus | +20% |
| Contains less SodiumSodium | -94.8% |
| Contains more SeleniumSelenium | +66.1% |
| Contains more IronIron | +27.6% |
| Contains more CopperCopper | +11% |
| Contains more ManganeseManganese | +200% |
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 EVitamin E | +216.7% |
| Contains more Vitamin B1Vitamin B1 | +44.2% |
| Contains more Vitamin B3Vitamin B3 | +72.8% |
| Contains more Vitamin B5Vitamin B5 | +105.7% |
| Contains more Vitamin B6Vitamin B6 | +162% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +29.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.1% |
| Contains more Vitamin B12Vitamin B12 | +14.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
| Contains more ProteinProtein | +26.9% |
| Contains more FatsFats | +41.4% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~69.53g
~equal in
Other
~2.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.395 g
Monounsaturated Fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated Fat:
Sat. Fat
2.681 g
Monounsaturated Fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated Fat | +56.6% |
| Contains more Poly. FatPolyunsaturated fat | +122.1% |
| Contains less Sat. FatSaturated Fat | -21% |
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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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 192kcal | 147kcal |
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| Protein | 27.66g | 21.8g |
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| Fats | 8.23g | 5.82g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 0g | 0.36g |
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| Carbs | 0g | 0.36g |
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| Cholesterol | 79mg | 68mg |
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| Vitamin D | 4IU |
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| Magnesium | 23mg | 17mg |
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| Calcium | 20mg | 10mg |
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| Potassium | 339mg | 210mg |
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| Iron | 1.74mg | 2.22mg |
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| Sugar | 0g | 0.1g |
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| Copper | 0.082mg | 0.091mg |
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| Zinc | 4.9mg | 4.98mg |
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| Phosphorus | 210mg | 175mg |
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| Sodium | 56mg | 1078mg |
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| Vitamin A | 0IU | 42IU |
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| Vitamin A | 0µg | 2µg |
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| Vitamin E | 0.38mg | 0.12mg |
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| Vitamin D | 0.1µg |
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| Manganese | 0.009mg | 0.027mg |
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| Selenium | 29.4µg | 17.7µg |
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| Vitamin B1 | 0.075mg | 0.052mg |
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| Vitamin B2 | 0.133mg | 0.161mg |
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| Vitamin B3 | 7.363mg | 4.26mg |
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| Vitamin B5 | 0.545mg | 0.265mg |
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| Vitamin B6 | 0.579mg | 0.221mg |
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| Vitamin B12 | 1.63µg | 1.87µg |
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| Vitamin K | 1.4µg | 0.7µg |
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| Folate | 9µg | 6µg |
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| Choline | 105.4mg | 81.6mg |
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| Saturated Fat | 3.395g | 2.681g |
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| Monounsaturated Fat | 3.317g | 2.118g |
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| Polyunsaturated fat | 0.322g | 0.145g |
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| Tryptophan | 0.182mg | 0.141mg |
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| Threonine | 1.105mg | 0.857mg |
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| Isoleucine | 1.259mg | 0.976mg |
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| Leucine | 2.201mg | 1.706mg |
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| Lysine | 2.338mg | 1.812mg |
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| Methionine | 0.72mg | 0.558mg |
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| Phenylalanine | 1.093mg | 0.847mg |
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| Valine | 1.372mg | 1.065mg |
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| Histidine | 0.883mg | 0.684mg |
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| Fructose | 0.01g |
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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
49%
38%
Minerals Daily Need Coverage Score
54%
60%
Comparison summary
Which food is lower in Cholesterol?
Pastrami is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Pastrami is lower in Saturated Fat (difference - 0.714g)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 1022mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 70)
Which food is cheaper?
Flank steak is cheaper (difference - $2.2)
Which food is richer in minerals?
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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.