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  6. Pastrami vs. Cranberry bean raw

Pastrami vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between pastrami and cranberry bean raw

  • Pastrami is richer in vitamin B12, yet cranberry bean raw is richer in folate, fiber, copper, vitamin B1, manganese, iron, magnesium, and potassium.
  • Daily need coverage for folate for cranberry bean raw is 150% higher.
  • Cranberry bean raw contains less sodium.
  • Cranberry bean raw has a lower glycemic index than pastrami.

Food types used in this article are Beef, cured, pastrami and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pastrami vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ZincZinc +37.2%
Contains more SeleniumSelenium +39.4%
Contains more MagnesiumMagnesium +817.6%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +534.3%
Contains more IronIron +125.2%
Contains more CopperCopper +772.5%
Contains more PhosphorusPhosphorus +112.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +3307.4%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +192.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1336.5%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B5Vitamin B5 +182.3%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more FolateFolate +9966.7%

All nutrients comparison - raw data values

Nutrient Pastrami Cranberry bean raw DV% diff.
Folate 6µg 604µg 150%
Fiber 0g 24.7g 99%
Copper 0.091mg 0.794mg 78%
Vitamin B12 1.87µg 0µg 78%
Vitamin B1 0.052mg 0.747mg 58%
Sodium 1078mg 6mg 47%
Manganese 0.027mg 0.92mg 39%
Iron 2.22mg 5mg 35%
Potassium 210mg 1332mg 33%
Magnesium 17mg 156mg 33%
Phosphorus 175mg 372mg 28%
Cholesterol 68mg 0mg 23%
Carbs 0.36g 60.05g 20%
Vitamin B3 4.26mg 1.455mg 18%
Choline 81.6mg 15%
Calcium 10mg 127mg 12%
Zinc 4.98mg 3.63mg 12%
Saturated fat 2.681g 0.316g 11%
Vitamin B5 0.265mg 0.748mg 10%
Calories 147kcal 335kcal 9%
Selenium 17.7µg 12.7µg 9%
Vitamin B6 0.221mg 0.309mg 7%
Fats 5.82g 1.23g 7%
Monounsaturated fat 2.118g 0.106g 5%
Vitamin B2 0.161mg 0.213mg 4%
Polyunsaturated fat 0.145g 0.527g 3%
Protein 21.8g 23.03g 2%
Vitamin K 0.7µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin E 0.12mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 35.35g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0.273mg 0%
Threonine 0.857mg 0.969mg 0%
Isoleucine 0.976mg 1.017mg 0%
Leucine 1.706mg 1.838mg 0%
Lysine 1.812mg 1.58mg 0%
Methionine 0.558mg 0.346mg 0%
Phenylalanine 0.847mg 1.245mg 0%
Valine 1.065mg 1.205mg 0%
Histidine 0.684mg 0.641mg 0%
Fructose 0.01g 0%

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +373.2%
Contains more WaterWater +461.2%
Contains more CarbsCarbs +16580.6%
Contains more OtherOther +32.5%
~equal in Protein ~23.03g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +1898.1%
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +263.4%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.