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Monterey Jack vs. Pastrami — In-Depth Nutrition Comparison

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Significant differences between monterey Jack and pastrami

  • Monterey Jack has more calcium, phosphorus, vitamin B2, and vitamin A; however, pastrami is richer in vitamin B12, vitamin B3, iron, and zinc.
  • Monterey Jack covers your daily saturated fat needs 82% more than pastrami.
  • Pastrami has 75 times less calcium than monterey Jack. Monterey Jack has 746mg of calcium, while pastrami has 10mg.
  • Pastrami contains less saturated fat.
  • Pastrami has a higher glycemic index. The glycemic index of pastrami is 70, while the glycemic index of monterey Jack is 27.

Specific food types used in this comparison are Cheese, monterey and Beef, cured, pastrami.

Infographic

Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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 more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +7360%
Contains more PhosphorusPhosphorus +153.7%
Contains less SodiumSodium -44.3%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +208.3%
Contains more CopperCopper +184.4%
Contains more ZincZinc +66%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +22.1%

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 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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 AVitamin A +9800%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +142.2%
Contains more Vitamin KVitamin K +257.1%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B3Vitamin B3 +4480.6%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin B12Vitamin B12 +125.3%
Contains more CholineCholine +429.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 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 ProteinProtein +12.3%
Contains more FatsFats +420.3%
Contains more CarbsCarbs +88.9%
Contains more OtherOther +42.6%
Contains more WaterWater +69.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 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 more Mono. FatMonounsaturated fat +313.2%
Contains more Poly. FatPolyunsaturated fat +520%
Contains less Sat. FatSaturated fat -85.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monterey Jack Pastrami DV% diff.
Saturated fat 19.066g 2.681g 74%
Calcium 746mg 10mg 74%
Vitamin B12 0.83µg 1.87µg 43%
Fats 30.28g 5.82g 38%
Phosphorus 444mg 175mg 38%
Vitamin B3 0.093mg 4.26mg 26%
Vitamin A 198µg 2µg 22%
Sodium 600mg 1078mg 21%
Iron 0.72mg 2.22mg 19%
Zinc 3mg 4.98mg 18%
Vitamin B2 0.39mg 0.161mg 18%
Monounsaturated fat 8.751g 2.118g 17%
Choline 15.4mg 81.6mg 12%
Vitamin B6 0.079mg 0.221mg 11%
Calories 373kcal 147kcal 11%
Copper 0.032mg 0.091mg 7%
Cholesterol 89mg 68mg 7%
Selenium 14.5µg 17.7µg 6%
Protein 24.48g 21.8g 5%
Polyunsaturated fat 0.899g 0.145g 5%
Potassium 81mg 210mg 4%
Folate 18µg 6µg 3%
Vitamin B1 0.015mg 0.052mg 3%
Vitamin D 0.6µg 0.1µg 3%
Vitamin D 22IU 4IU 2%
Vitamin K 2.5µg 0.7µg 2%
Magnesium 27mg 17mg 2%
Manganese 0.011mg 0.027mg 1%
Vitamin B5 0.21mg 0.265mg 1%
Vitamin E 0.26mg 0.12mg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 0.68g 0.36g 0%
Net carbs 0.68g 0.36g N/A
Sugar 0.5g 0.1g N/A
Tryptophan 0.315mg 0.141mg 0%
Threonine 0.871mg 0.857mg 0%
Isoleucine 1.519mg 0.976mg 0%
Leucine 2.344mg 1.706mg 0%
Lysine 2.037mg 1.812mg 0%
Methionine 0.641mg 0.558mg 0%
Phenylalanine 1.289mg 0.847mg 0%
Valine 1.635mg 1.065mg 0%
Histidine 0.859mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack 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
26%
Monterey Jack
37%
Pastrami
Minerals Daily Need Coverage Score
72%
Monterey Jack
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 16.385g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $1.8)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 478mg)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 43)
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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.