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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.

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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 Potassium +61.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
Contains less Sodium -94.8%
Contains more Iron +27.6%
Contains more Copper +11%
Equal in Zinc - 4.98
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 3% 19% 13% 31% 136% 75% 141%
Contains more Calcium +100%
Contains more Potassium +61.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
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 Vitamin K +100%
Contains more Folate +50%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B12 +14.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 3% 3% 3% 14% 38% 80% 16% 51% 234% 2% 5%
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 Vitamin K +100%
Contains more Folate +50%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B12 +14.7%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Flank steak Pastrami Opinion
Calories 192 147 Flank steak
Protein 27.66 21.8 Flank steak
Fats 8.23 5.82 Flank steak
Vitamin C 0 0.3 Pastrami
Carbs 0 0.36 Pastrami
Cholesterol 79 68 Pastrami
Vitamin D 4 Pastrami
Iron 1.74 2.22 Pastrami
Calcium 20 10 Flank steak
Potassium 339 210 Flank steak
Magnesium 23 17 Flank steak
Sugar 0 0.1 Flank steak
Fiber 0 0
Copper 0.082 0.091 Pastrami
Zinc 4.9 4.98 Pastrami
Starch
Phosphorus 210 175 Flank steak
Sodium 56 1078 Flank steak
Vitamin A 0 42 Pastrami
Vitamin E 0.38 0.12 Flank steak
Vitamin D 0.1 Pastrami
Vitamin B1 0.075 0.052 Flank steak
Vitamin B2 0.133 0.161 Pastrami
Vitamin B3 7.363 4.26 Flank steak
Vitamin B5 0.545 0.265 Flank steak
Vitamin B6 0.579 0.221 Flank steak
Vitamin B12 1.63 1.87 Pastrami
Vitamin K 1.4 0.7 Flank steak
Folate 9 6 Flank steak
Trans Fat
Saturated Fat 3.395 2.681 Pastrami
Monounsaturated Fat 3.317 2.118 Flank steak
Polyunsaturated fat 0.322 0.145 Flank steak
Tryptophan 0.182 0.141 Flank steak
Threonine 1.105 0.857 Flank steak
Isoleucine 1.259 0.976 Flank steak
Leucine 2.201 1.706 Flank steak
Lysine 2.338 1.812 Flank steak
Methionine 0.72 0.558 Flank steak
Phenylalanine 1.093 0.847 Flank steak
Valine 1.372 1.065 Flank steak
Histidine 0.883 0.684 Flank steak
Fructose 0.01 Pastrami

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.