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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 56mg | 1078mg | 44% |
| Vitamin B6 | 0.579mg | 0.221mg | 28% |
| Selenium | 29.4µg | 17.7µg | 21% |
| Vitamin B3 | 7.363mg | 4.26mg | 19% |
| Protein | 27.66g | 21.8g | 12% |
| Vitamin B12 | 1.63µg | 1.87µg | 10% |
| Vitamin B5 | 0.545mg | 0.265mg | 6% |
| Iron | 1.74mg | 2.22mg | 6% |
| Phosphorus | 210mg | 175mg | 5% |
| Fats | 8.23g | 5.82g | 4% |
| Choline | 105.4mg | 81.6mg | 4% |
| Cholesterol | 79mg | 68mg | 4% |
| Potassium | 339mg | 210mg | 4% |
| Monounsaturated fat | 3.317g | 2.118g | 3% |
| Saturated fat | 3.395g | 2.681g | 3% |
| Vitamin B2 | 0.133mg | 0.161mg | 2% |
| Calories | 192kcal | 147kcal | 2% |
| Vitamin B1 | 0.075mg | 0.052mg | 2% |
| Vitamin E | 0.38mg | 0.12mg | 2% |
| Vitamin D | 0.1µg | 1% | |
| Manganese | 0.009mg | 0.027mg | 1% |
| Polyunsaturated fat | 0.322g | 0.145g | 1% |
| Zinc | 4.9mg | 4.98mg | 1% |
| Copper | 0.082mg | 0.091mg | 1% |
| Calcium | 20mg | 10mg | 1% |
| Magnesium | 23mg | 17mg | 1% |
| Vitamin D | 4IU | 1% | |
| Vitamin K | 1.4µg | 0.7µg | 1% |
| Folate | 9µg | 6µg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0g | 0.36g | N/A |
| Carbs | 0g | 0.36g | 0% |
| Sugar | 0g | 0.1g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.182mg | 0.141mg | 0% |
| Threonine | 1.105mg | 0.857mg | 0% |
| Isoleucine | 1.259mg | 0.976mg | 0% |
| Leucine | 2.201mg | 1.706mg | 0% |
| Lysine | 2.338mg | 1.812mg | 0% |
| Methionine | 0.72mg | 0.558mg | 0% |
| Phenylalanine | 1.093mg | 0.847mg | 0% |
| Valine | 1.372mg | 1.065mg | 0% |
| Histidine | 0.883mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% |
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% |
