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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 of 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.

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.

Infographic

Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
Contains more Potassium +61.4%
Contains less Sodium -94.8%
Contains more Iron +27.6%
Contains more Copper +11%
Equal in Zinc - 4.98
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
Contains more Calcium +100%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
Contains more Potassium +61.4%
Contains less Sodium -94.8%
Contains more Iron +27.6%
Contains more Copper +11%
Equal in Zinc - 4.98

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B3 +72.8%
Contains more Vitamin B5 +105.7%
Contains more Vitamin B6 +162%
Contains more Folate +50%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B12 +14.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
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 E +216.7%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B3 +72.8%
Contains more Vitamin B5 +105.7%
Contains more Vitamin B6 +162%
Contains more Folate +50%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B12 +14.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Pastrami
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Flank steak Pastrami Opinion
Net carbs 0g 0.36g Pastrami
Protein 27.66g 21.8g Flank steak
Fats 8.23g 5.82g Flank steak
Carbs 0g 0.36g Pastrami
Calories 192kcal 147kcal Flank steak
Starch g g
Fructose g 0.01g Pastrami
Sugar 0g 0.1g Flank steak
Fiber 0g 0g
Calcium 20mg 10mg Flank steak
Iron 1.74mg 2.22mg Pastrami
Magnesium 23mg 17mg Flank steak
Phosphorus 210mg 175mg Flank steak
Potassium 339mg 210mg Flank steak
Sodium 56mg 1078mg Flank steak
Zinc 4.9mg 4.98mg Pastrami
Copper 0.082mg 0.091mg Pastrami
Vitamin A 0IU 42IU Pastrami
Vitamin E 0.38mg 0.12mg Flank steak
Vitamin D IU 4IU Pastrami
Vitamin D µg 0.1µg Pastrami
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.075mg 0.052mg Flank steak
Vitamin B2 0.133mg 0.161mg Pastrami
Vitamin B3 7.363mg 4.26mg Flank steak
Vitamin B5 0.545mg 0.265mg Flank steak
Vitamin B6 0.579mg 0.221mg Flank steak
Folate 9µg 6µg Flank steak
Vitamin B12 1.63µg 1.87µg Pastrami
Vitamin K 1.4µg 0.7µg Flank steak
Tryptophan 0.182mg 0.141mg Flank steak
Threonine 1.105mg 0.857mg Flank steak
Isoleucine 1.259mg 0.976mg Flank steak
Leucine 2.201mg 1.706mg Flank steak
Lysine 2.338mg 1.812mg Flank steak
Methionine 0.72mg 0.558mg Flank steak
Phenylalanine 1.093mg 0.847mg Flank steak
Valine 1.372mg 1.065mg Flank steak
Histidine 0.883mg 0.684mg Flank steak
Cholesterol 79mg 68mg Pastrami
Trans Fat g g
Saturated Fat 3.395g 2.681g Pastrami
Monounsaturated Fat 3.317g 2.118g Flank steak
Polyunsaturated fat 0.322g 0.145g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
37
Pastrami
Mineral Summary Score
47
Flank steak
62
Pastrami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
131%
Pastrami
Carbohydrates
0%
Flank steak
0%
Pastrami
Fats
38%
Flank steak
27%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 0.714g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1022mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 70)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.