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  6. Pastrami vs. Arugula

Pastrami vs. Arugula — In-Depth Nutrition Comparison

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The main differences between Pastrami and Arugula

  • Pastrami is richer in Vitamin B12, Zinc, Selenium, Vitamin B3, and Phosphorus, yet Arugula is richer in Vitamin K, Folate, and Vitamin C.
  • Daily need coverage for Vitamin K from Arugula is 90% higher.
  • Arugula contains less Cholesterol.

Food types used in this article are Beef, cured, pastrami and Arugula, raw.

Infographic

Pastrami vs Arugula 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.
Pastrami
Pastrami
5
:
5
Arugula
Arugula
Contains more Iron +52.1%
Contains more Phosphorus +236.5%
Contains more Zinc +959.6%
Contains more Copper +19.7%
Contains more Selenium +5800%
Contains more Calcium +1500%
Contains more Magnesium +176.5%
Contains more Potassium +75.7%
Contains less Sodium -97.5%
Contains more Manganese +1088.9%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +52.1%
Contains more Phosphorus +236.5%
Contains more Zinc +959.6%
Contains more Copper +19.7%
Contains more Selenium +5800%
Contains more Calcium +1500%
Contains more Magnesium +176.5%
Contains more Potassium +75.7%
Contains less Sodium -97.5%
Contains more Manganese +1088.9%

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.
Pastrami
Pastrami
6
:
6
Arugula
Arugula
Contains more Vitamin D +∞%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +1296.7%
Contains more Vitamin B6 +202.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5550%
Contains more Vitamin E +258.3%
Contains more Vitamin C +4900%
Contains more Vitamin B5 +64.9%
Contains more Folate +1516.7%
Contains more Vitamin K +15414.3%
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +1296.7%
Contains more Vitamin B6 +202.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5550%
Contains more Vitamin E +258.3%
Contains more Vitamin C +4900%
Contains more Vitamin B5 +64.9%
Contains more Folate +1516.7%
Contains more Vitamin K +15414.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Arugula
Arugula
Contains more Protein +745%
Contains more Fats +781.8%
Contains more Other +77.9%
Contains more Carbs +913.9%
Contains more Water +31.9%
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
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +745%
Contains more Fats +781.8%
Contains more Other +77.9%
Contains more Carbs +913.9%
Contains more Water +31.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Arugula
Arugula
Contains more Monounsaturated Fat +4222.4%
Contains less Saturated Fat -96.8%
Contains more Polyunsaturated fat +120%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +4222.4%
Contains less Saturated Fat -96.8%
Contains more Polyunsaturated fat +120%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Arugula
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Arugula Opinion
Net carbs 0.36g 2.05g Arugula
Protein 21.8g 2.58g Pastrami
Fats 5.82g 0.66g Pastrami
Carbs 0.36g 3.65g Arugula
Calories 147kcal 25kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.1g 2.05g Pastrami
Fiber 0g 1.6g Arugula
Calcium 10mg 160mg Arugula
Iron 2.22mg 1.46mg Pastrami
Magnesium 17mg 47mg Arugula
Phosphorus 175mg 52mg Pastrami
Potassium 210mg 369mg Arugula
Sodium 1078mg 27mg Arugula
Zinc 4.98mg 0.47mg Pastrami
Copper 0.091mg 0.076mg Pastrami
Manganese 0.027mg 0.321mg Arugula
Selenium 17.7µg 0.3µg Pastrami
Vitamin A 42IU 2373IU Arugula
Vitamin A RAE 2µg 119µg Arugula
Vitamin E 0.12mg 0.43mg Arugula
Vitamin D 4IU 0IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 15mg Arugula
Vitamin B1 0.052mg 0.044mg Pastrami
Vitamin B2 0.161mg 0.086mg Pastrami
Vitamin B3 4.26mg 0.305mg Pastrami
Vitamin B5 0.265mg 0.437mg Arugula
Vitamin B6 0.221mg 0.073mg Pastrami
Folate 6µg 97µg Arugula
Vitamin B12 1.87µg 0µg Pastrami
Vitamin K 0.7µg 108.6µg Arugula
Tryptophan 0.141mg Pastrami
Threonine 0.857mg Pastrami
Isoleucine 0.976mg Pastrami
Leucine 1.706mg Pastrami
Lysine 1.812mg Pastrami
Methionine 0.558mg Pastrami
Phenylalanine 0.847mg Pastrami
Valine 1.065mg Pastrami
Histidine 0.684mg Pastrami
Cholesterol 68mg 0mg Arugula
Saturated Fat 2.681g 0.086g Arugula
Monounsaturated Fat 2.118g 0.049g Pastrami
Polyunsaturated fat 0.145g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Arugula
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
37%
Pastrami
52%
Arugula
Minerals Daily Need Coverage Score
60%
Pastrami
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1051mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 2.595g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 38)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.8)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.