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  6. Pastrami vs. Navy bean raw

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

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Differences between pastrami and navy bean raw

  • Pastrami has more vitamin B12, zinc, and selenium, while navy bean raw has more folate, copper, vitamin B1, vitamin C, and magnesium.
  • Pastrami's daily need coverage for vitamin B12 is 78% higher.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of pastrami is 70.

The food types used in this comparison are Beef, cured, pastrami and Beans, navy, mature seeds, sprouted, raw.

Infographic

Pastrami vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +15%
Contains more ZincZinc +459.6%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +2850%
Contains more MagnesiumMagnesium +494.1%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +46.2%
Contains more CopperCopper +291.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1411.1%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +249.2%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B5Vitamin B5 +211.3%
Contains more FolateFolate +2100%

All nutrients comparison - raw data values

Nutrient Pastrami Navy bean raw DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 13mg 46%
Zinc 4.98mg 0.89mg 37%
Folate 6µg 132µg 32%
Protein 21.8g 6.15g 31%
Selenium 17.7µg 0.6µg 31%
Copper 0.091mg 0.356mg 29%
Vitamin B1 0.052mg 0.39mg 28%
Cholesterol 68mg 0mg 23%
Vitamin C 0.3mg 18.8mg 21%
Magnesium 17mg 101mg 20%
Vitamin B3 4.26mg 1.22mg 19%
Manganese 0.027mg 0.408mg 17%
Choline 81.6mg 15%
Saturated fat 2.681g 0.085g 12%
Vitamin B5 0.265mg 0.825mg 11%
Phosphorus 175mg 100mg 11%
Fats 5.82g 0.7g 8%
Monounsaturated fat 2.118g 0.052g 5%
Vitamin B2 0.161mg 0.215mg 4%
Calories 147kcal 67kcal 4%
Carbs 0.36g 13.05g 4%
Iron 2.22mg 1.93mg 4%
Potassium 210mg 307mg 3%
Polyunsaturated fat 0.145g 0.407g 2%
Vitamin B6 0.221mg 0.191mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.12mg 1%
Vitamin K 0.7µg 1%
Calcium 10mg 15mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.36g 13.05g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0.064mg 0%
Threonine 0.857mg 0.258mg 0%
Isoleucine 0.976mg 0.273mg 0%
Leucine 1.706mg 0.442mg 0%
Lysine 1.812mg 0.35mg 0%
Methionine 0.558mg 0.064mg 0%
Phenylalanine 0.847mg 0.31mg 0%
Valine 1.065mg 0.316mg 0%
Histidine 0.684mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +254.5%
Contains more FatsFats +731.4%
Contains more OtherOther +162.1%
Contains more CarbsCarbs +3525%
Contains more WaterWater +13.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3973.1%
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +180.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.