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Fruit salad vs. Pastrami — In-Depth Nutrition Comparison

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How are fruit salad and pastrami different?

  • Pastrami is higher than fruit salad in vitamin B12, zinc, iron, vitamin B3, phosphorus, vitamin B6, and vitamin B2.
  • Pastrami covers your daily need for vitamin B12, 78% more than fruit salad.
  • Fruit salad is lower in sodium.
  • Pastrami has a higher glycemic index (70) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Beef, cured, pastrami types were used in this article.

Infographic

Fruit salad 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +459.3%
Contains more MagnesiumMagnesium +112.5%
Contains more PotassiumPotassium +81%
Contains more IronIron +788%
Contains more CopperCopper +82%
Contains more ZincZinc +3457.1%
Contains more PhosphorusPhosphorus +1150%
~equal in Calcium ~10mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +1096.6%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +718.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
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 CarbsCarbs +3525%
Contains more WaterWater +23.9%
Contains more ProteinProtein +4174.5%
Contains more FatsFats +19300%
Contains more OtherOther +857.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +42260%
Contains more Poly. FatPolyunsaturated fat +1218.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Pastrami
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Fruit salad Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Sodium 5mg 1078mg 47%
Zinc 0.14mg 4.98mg 44%
Protein 0.51g 21.8g 43%
Selenium 17.7µg 32%
Iron 0.25mg 2.22mg 25%
Vitamin B3 0.356mg 4.26mg 24%
Phosphorus 14mg 175mg 23%
Cholesterol 0mg 68mg 23%
Choline 81.6mg 15%
Vitamin B6 0.027mg 0.221mg 15%
Saturated fat 0.004g 2.681g 12%
Vitamin B2 0.014mg 0.161mg 11%
Fats 0.03g 5.82g 9%
Monounsaturated fat 0.005g 2.118g 5%
Manganese 0.151mg 0.027mg 5%
Calories 50kcal 147kcal 5%
Copper 0.05mg 0.091mg 5%
Fiber 1g 0g 4%
Vitamin B5 0.053mg 0.265mg 4%
Carbs 13.05g 0.36g 4%
Vitamin C 3.3mg 0.3mg 3%
Vitamin B1 0.011mg 0.052mg 3%
Potassium 116mg 210mg 3%
Vitamin A 30µg 2µg 3%
Magnesium 8mg 17mg 2%
Folate 3µg 6µg 1%
Polyunsaturated fat 0.011g 0.145g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0.7µg 1%
Vitamin D 0IU 4IU 1%
Vitamin E 0.12mg 1%
Net carbs 12.05g 0.36g N/A
Calcium 11mg 10mg 0%
Sugar 0.1g N/A
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Fruit salad
37%
Pastrami
Minerals Daily Need Coverage Score
8%
Fruit salad
60%
Pastrami

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 1073mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 2.677g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 16)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.2)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.