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  6. Flank steak vs. Pastrami

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
Infographic link

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.
Flank steak
Flank steak
6
:
4
Pastrami
Pastrami
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 Selenium +66.1%
Contains more Iron +27.6%
Contains more Copper +11%
Contains more Manganese +200%
Equal in Zinc - 4.98
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
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 Selenium +66.1%
Contains more Iron +27.6%
Contains more Copper +11%
Contains more Manganese +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flank steak
Flank steak
7
:
5
Pastrami
Pastrami
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%
Flank steak
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%
Pastrami
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Pastrami
Pastrami
Contains more Protein +26.9%
Contains more Fats +41.4%
Contains more Carbs +∞%
Equal in Water - 69.53
Equal in Other - 2.49
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Pastrami
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 Protein +26.9%
Contains more Fats +41.4%
Contains more Carbs +∞%
Equal in Water - 69.53
Equal in Other - 2.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Pastrami
Pastrami
Contains more Monounsaturated Fat +56.6%
Contains more Polyunsaturated fat +122.1%
Contains less Saturated Fat -21%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +56.6%
Contains more Polyunsaturated fat +122.1%
Contains less Saturated 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.
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
Fructose 0.01g Pastrami
Sugar 0g 0.1g Flank steak
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
Manganese 0.009mg 0.027mg Pastrami
Selenium 29.4µg 17.7µg Flank steak
Vitamin A 0IU 42IU Pastrami
Vitamin A RAE 0µg 2µg Pastrami
Vitamin E 0.38mg 0.12mg Flank steak
Vitamin D 4IU Pastrami
Vitamin D 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
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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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
48%
Flank steak
37%
Pastrami
Minerals Daily Need Coverage Score
54%
Flank steak
60%
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

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. 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.