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Pastrami vs. Baked beans — In-Depth Nutrition Comparison

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Significant differences between pastrami and baked beans

  • Pastrami has more vitamin B12, zinc, vitamin B3, selenium, and vitamin B6; however, baked beans are richer in fiber, folate, and manganese.
  • Pastrami covers your daily vitamin B12 needs 78% more than baked beans.
  • Baked beans have 14 times less cholesterol than pastrami. Pastrami has 68mg of cholesterol, while baked beans have 5mg.
  • Pastrami has a higher glycemic index. The glycemic index of pastrami is 70, while the glycemic index of baked beans is 40.

Specific food types used in this comparison are Beef, cured, pastrami and Beans, baked, home prepared.

Infographic

Pastrami vs Baked beans 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 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more IronIron +11.6%
Contains more ZincZinc +582.2%
Contains more PhosphorusPhosphorus +60.6%
Contains more SeleniumSelenium +210.5%
Contains more MagnesiumMagnesium +152.9%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +70.5%
Contains more CopperCopper +74.7%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +844.4%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +944.1%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin B6Vitamin B6 +145.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more FolateFolate +700%

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +293.5%
Contains more FatsFats +13%
Contains more CarbsCarbs +5908.3%
~equal in Water ~65.17g
~equal in Other ~2.51g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -27.3%
Contains more Poly. FatPolyunsaturated fat +410.3%
~equal in Monounsaturated fat ~2.133g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Baked beans DV% diff.
Vitamin B12 1.87µg 0µg 78%
Zinc 4.98mg 0.73mg 39%
Protein 21.8g 5.54g 33%
Sodium 1078mg 422mg 29%
Vitamin B3 4.26mg 0.408mg 24%
Fiber 0g 5.5g 22%
Selenium 17.7µg 5.7µg 22%
Cholesterol 68mg 5mg 21%
Choline 81.6mg 15%
Folate 6µg 48µg 11%
Manganese 0.027mg 0.255mg 10%
Vitamin B6 0.221mg 0.09mg 10%
Phosphorus 175mg 109mg 9%
Vitamin B2 0.161mg 0.049mg 9%
Copper 0.091mg 0.159mg 8%
Carbs 0.36g 21.63g 7%
Vitamin B1 0.052mg 0.136mg 7%
Magnesium 17mg 43mg 6%
Calcium 10mg 61mg 5%
Potassium 210mg 358mg 4%
Polyunsaturated fat 0.145g 0.74g 4%
Saturated fat 2.681g 1.948g 3%
Iron 2.22mg 1.99mg 3%
Vitamin B5 0.265mg 0.155mg 2%
Fats 5.82g 5.15g 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.3mg 1.1mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.12mg 1%
Vitamin K 0.7µg 1%
Calories 147kcal 155kcal 0%
Net carbs 0.36g 16.13g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0µg 0%
Monounsaturated fat 2.118g 2.133g 0%
Tryptophan 0.141mg 0.067mg 0%
Threonine 0.857mg 0.228mg 0%
Isoleucine 0.976mg 0.242mg 0%
Leucine 1.706mg 0.428mg 0%
Lysine 1.812mg 0.379mg 0%
Methionine 0.558mg 0.086mg 0%
Phenylalanine 0.847mg 0.287mg 0%
Valine 1.065mg 0.282mg 0%
Histidine 0.684mg 0.153mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Baked beans
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
9%
Baked beans
Minerals Daily Need Coverage Score
60%
Pastrami
39%
Baked beans

Comparison summary

Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 63mg)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 656mg)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 0.733g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.4)
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.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.