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Pastrami vs. American cheese — In-Depth Nutrition Comparison

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How are pastrami and American cheese different?

  • Pastrami is richer in vitamin B3, zinc, iron, vitamin B12, and vitamin B6, while American cheese is higher in calcium, phosphorus, and vitamin A.
  • American cheese covers your daily need for calcium, 104% more than pastrami.
  • Pastrami contains 56 times more vitamin B3 than American cheese. Pastrami contains 4.26mg of vitamin B3, while American cheese contains 0.076mg.
  • Pastrami is lower in sodium.
  • Pastrami has a higher glycemic index (70) than American cheese (27).

Beef, cured, pastrami and Cheese, pasteurized process, American, without added vitamin D types were used in this article.

Infographic

Pastrami vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +252.4%
Contains more CopperCopper +97.8%
Contains more ZincZinc +100%
Contains less SodiumSodium -35.5%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +10350%
Contains more PhosphorusPhosphorus +266.3%
Contains more ManganeseManganese +51.9%
Contains more SeleniumSelenium +14.1%

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B3Vitamin B3 +5505.3%
Contains more Vitamin B6Vitamin B6 +309.3%
Contains more Vitamin B12Vitamin B12 +24.7%
Contains more CholineCholine +125.4%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +45.3%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +20.2%
Contains more WaterWater +75.5%
Contains more FatsFats +446.2%
Contains more CarbsCarbs +927.8%
Contains more OtherOther +171.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +786.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami American cheese DV% diff.
Calcium 10mg 1045mg 104%
Saturated fat 2.681g 18.057g 70%
Phosphorus 175mg 641mg 67%
Fats 5.82g 31.79g 40%
Vitamin A 2µg 250µg 28%
Vitamin B3 4.26mg 0.076mg 26%
Sodium 1078mg 1671mg 26%
Zinc 4.98mg 2.49mg 23%
Iron 2.22mg 0.63mg 20%
Vitamin B12 1.87µg 1.5µg 15%
Monounsaturated fat 2.118g 8.236g 15%
Vitamin B6 0.221mg 0.054mg 13%
Calories 147kcal 371kcal 11%
Cholesterol 68mg 100mg 11%
Polyunsaturated fat 0.145g 1.286g 8%
Choline 81.6mg 36.2mg 8%
Protein 21.8g 18.13g 7%
Vitamin B2 0.161mg 0.234mg 6%
Selenium 17.7µg 20.2µg 5%
Copper 0.091mg 0.046mg 5%
Vitamin E 0.12mg 0.8mg 5%
Vitamin D 0.1µg 0.6µg 3%
Vitamin B5 0.265mg 0.403mg 3%
Vitamin B1 0.052mg 0.015mg 3%
Vitamin D 4IU 23IU 2%
Magnesium 17mg 26mg 2%
Potassium 210mg 132mg 2%
Vitamin K 0.7µg 2.6µg 2%
Manganese 0.027mg 0.041mg 1%
Carbs 0.36g 3.7g 1%
Folate 6µg 8µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 3.7g N/A
Sugar 0.1g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.141mg 0.232mg 0%
Threonine 0.857mg 0.772mg 0%
Isoleucine 0.976mg 0.938mg 0%
Leucine 1.706mg 1.716mg 0%
Lysine 1.812mg 1.516mg 0%
Methionine 0.558mg 0.475mg 0%
Phenylalanine 0.847mg 0.939mg 0%
Valine 1.065mg 1.187mg 0%
Histidine 0.684mg 0.546mg 0%
Fructose 0.01g 0g 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami American cheese
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
37%
Pastrami
33%
American cheese
Minerals Daily Need Coverage Score
60%
Pastrami
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 15.376g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.2)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 43)
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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.