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  6. Lettuce vs. Pastrami

Lettuce vs. Pastrami — In-Depth Nutrition Comparison

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How are Lettuce and Pastrami different?

  • Lettuce is richer in Vitamin K, and Vitamin A RAE, while Pastrami is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Phosphorus, and Iron.
  • Lettuce covers your daily need of Vitamin K 105% more than Pastrami.
  • Lettuce contains 185 times more Vitamin A RAE than Pastrami. Lettuce contains 370µg of Vitamin A RAE, while Pastrami contains 2µg.
  • Lettuce is lower in Sodium.

Lettuce, green leaf, raw and Beef, cured, pastrami types were used in this article.

Infographic

Lettuce 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.
Lettuce
Lettuce
3
:
7
Pastrami
Pastrami
Contains more Calcium +260%
Contains less Sodium -97.4%
Contains more Manganese +825.9%
Contains more Iron +158.1%
Contains more Magnesium +30.8%
Contains more Phosphorus +503.4%
Contains more Zinc +2666.7%
Contains more Copper +213.8%
Contains more Selenium +2850%
Equal in Potassium - 210
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +260%
Contains less Sodium -97.4%
Contains more Manganese +825.9%
Contains more Iron +158.1%
Contains more Magnesium +30.8%
Contains more Phosphorus +503.4%
Contains more Zinc +2666.7%
Contains more Copper +213.8%
Contains more Selenium +2850%
Equal in Potassium - 210

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.
Lettuce
Lettuce
6
:
6
Pastrami
Pastrami
Contains more Vitamin A +17531%
Contains more Vitamin E +83.3%
Contains more Vitamin C +2966.7%
Contains more Vitamin B1 +34.6%
Contains more Folate +533.3%
Contains more Vitamin K +17942.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +1036%
Contains more Vitamin B5 +97.8%
Contains more Vitamin B6 +145.6%
Contains more Vitamin B12 +∞%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
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 A +17531%
Contains more Vitamin E +83.3%
Contains more Vitamin C +2966.7%
Contains more Vitamin B1 +34.6%
Contains more Folate +533.3%
Contains more Vitamin K +17942.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +1036%
Contains more Vitamin B5 +97.8%
Contains more Vitamin B6 +145.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Pastrami
Pastrami
Contains more Carbs +697.2%
Contains more Water +36.6%
Contains more Protein +1502.9%
Contains more Fats +3780%
Contains more Other +289.1%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 Carbs +697.2%
Contains more Water +36.6%
Contains more Protein +1502.9%
Contains more Fats +3780%
Contains more Other +289.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Pastrami
Pastrami
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +35200%
Contains more Polyunsaturated fat +76.8%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +35200%
Contains more Polyunsaturated fat +76.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
0
Pastrami
Pastrami
Contains more Glucose +∞%
Contains more Fructose +4200%
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pastrami
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +4200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Pastrami Opinion
Net carbs 1.57g 0.36g Lettuce
Protein 1.36g 21.8g Pastrami
Fats 0.15g 5.82g Pastrami
Carbs 2.87g 0.36g Lettuce
Calories 15kcal 147kcal Pastrami
Fructose 0.43g 0.01g Lettuce
Sugar 0.78g 0.1g Pastrami
Fiber 1.3g 0g Lettuce
Calcium 36mg 10mg Lettuce
Iron 0.86mg 2.22mg Pastrami
Magnesium 13mg 17mg Pastrami
Phosphorus 29mg 175mg Pastrami
Potassium 194mg 210mg Pastrami
Sodium 28mg 1078mg Lettuce
Zinc 0.18mg 4.98mg Pastrami
Copper 0.029mg 0.091mg Pastrami
Manganese 0.25mg 0.027mg Lettuce
Selenium 0.6µg 17.7µg Pastrami
Vitamin A 7405IU 42IU Lettuce
Vitamin A RAE 370µg 2µg Lettuce
Vitamin E 0.22mg 0.12mg Lettuce
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 9.2mg 0.3mg Lettuce
Vitamin B1 0.07mg 0.052mg Lettuce
Vitamin B2 0.08mg 0.161mg Pastrami
Vitamin B3 0.375mg 4.26mg Pastrami
Vitamin B5 0.134mg 0.265mg Pastrami
Vitamin B6 0.09mg 0.221mg Pastrami
Folate 38µg 6µg Lettuce
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 126.3µg 0.7µg Lettuce
Tryptophan 0.009mg 0.141mg Pastrami
Threonine 0.059mg 0.857mg Pastrami
Isoleucine 0.084mg 0.976mg Pastrami
Leucine 0.079mg 1.706mg Pastrami
Lysine 0.084mg 1.812mg Pastrami
Methionine 0.016mg 0.558mg Pastrami
Phenylalanine 0.055mg 0.847mg Pastrami
Valine 0.07mg 1.065mg Pastrami
Histidine 0.022mg 0.684mg Pastrami
Cholesterol 0mg 68mg Lettuce
Saturated Fat 0.02g 2.681g Lettuce
Monounsaturated Fat 0.006g 2.118g Pastrami
Polyunsaturated fat 0.082g 0.145g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce 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
75%
Lettuce
37%
Pastrami
Minerals Daily Need Coverage Score
14%
Lettuce
60%
Pastrami

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 1050mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 2.661g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 38)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.7)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.