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  6. Pastrami vs. Beef

Pastrami vs. Beef — In-Depth Nutrition Comparison

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Important differences between Pastrami and Beef

  • Pastrami has more Zinc, however, Beef has more Vitamin B12, Vitamin B6, Vitamin B2, Selenium, Phosphorus, Iron, and Vitamin B3.
  • Beef's daily need coverage for Vitamin B12 is 98% more.
  • Pastrami has 20 times more Sodium than Beef. Pastrami has 1078mg of Sodium, while Beef has 54mg.

The food varieties used in the comparison are Beef, cured, pastrami and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Pastrami vs Beef 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
3
:
7
Beef
Beef
Contains more Magnesium +21.4%
Contains more Zinc +34.6%
Contains more Manganese +200%
Contains more Calcium +30%
Contains more Iron +36.9%
Contains more Phosphorus +48%
Contains more Potassium +67.6%
Contains less Sodium -95%
Contains more Selenium +43.5%
Equal in Copper - 0.097
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Magnesium +21.4%
Contains more Zinc +34.6%
Contains more Manganese +200%
Contains more Calcium +30%
Contains more Iron +36.9%
Contains more Phosphorus +48%
Contains more Potassium +67.6%
Contains less Sodium -95%
Contains more Selenium +43.5%
Equal in Copper - 0.097

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
2
:
9
Beef
Beef
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +148.4%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +202.7%
Contains more Folate +16.7%
Contains more Vitamin B12 +125.1%
Contains more Vitamin K +128.6%
Equal in Vitamin D - 0.1
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%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +148.4%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +202.7%
Contains more Folate +16.7%
Contains more Vitamin B12 +125.1%
Contains more Vitamin K +128.6%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Beef
Beef
Contains more Carbs +∞%
Contains more Other +1145%
Contains more Protein +26.4%
Contains more Fats +12.4%
Equal in Water - 65.71
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
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Carbs +∞%
Contains more Other +1145%
Contains more Protein +26.4%
Contains more Fats +12.4%
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
0
:
3
Beef
Beef
Contains more Monounsaturated Fat +29.1%
Contains more Polyunsaturated fat +266.9%
Equal in Saturated Fat - 2.595
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +29.1%
Contains more Polyunsaturated fat +266.9%
Equal in Saturated Fat - 2.595

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Beef Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 27.55g Beef
Fats 5.82g 6.54g Beef
Carbs 0.36g 0g Pastrami
Calories 147kcal 169kcal Beef
Fructose 0.01g Pastrami
Sugar 0.1g 0g Beef
Calcium 10mg 13mg Beef
Iron 2.22mg 3.04mg Beef
Magnesium 17mg 14mg Pastrami
Phosphorus 175mg 259mg Beef
Potassium 210mg 352mg Beef
Sodium 1078mg 54mg Beef
Zinc 4.98mg 3.7mg Pastrami
Copper 0.091mg 0.097mg Beef
Manganese 0.027mg 0.009mg Pastrami
Selenium 17.7µg 25.4µg Beef
Vitamin A 42IU 6IU Pastrami
Vitamin A RAE 2µg 2µg
Vitamin E 0.12mg 0.25mg Beef
Vitamin D 4IU 3IU Pastrami
Vitamin D 0.1µg 0.1µg
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.074mg Beef
Vitamin B2 0.161mg 0.4mg Beef
Vitamin B3 4.26mg 5.76mg Beef
Vitamin B5 0.265mg 0.481mg Beef
Vitamin B6 0.221mg 0.669mg Beef
Folate 6µg 7µg Beef
Vitamin B12 1.87µg 4.21µg Beef
Vitamin K 0.7µg 1.6µg Beef
Tryptophan 0.141mg 0.359mg Beef
Threonine 0.857mg 1.534mg Beef
Isoleucine 0.976mg 1.52mg Beef
Leucine 1.706mg 2.833mg Beef
Lysine 1.812mg 3.178mg Beef
Methionine 0.558mg 0.871mg Beef
Phenylalanine 0.847mg 1.299mg Beef
Valine 1.065mg 1.603mg Beef
Histidine 0.684mg 1.244mg Beef
Cholesterol 68mg 85mg Pastrami
Trans Fat 0.375g Pastrami
Saturated Fat 2.681g 2.595g Beef
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 2.118g 2.734g Beef
Polyunsaturated fat 0.145g 0.532g Beef
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Beef
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
79%
Beef
Minerals Daily Need Coverage Score
60%
Pastrami
55%
Beef

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 1024mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 70)
Which food is cheaper?
Beef
Beef is cheaper (difference - $2.2)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.