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Pastrami vs. Beef shank — In-Depth Nutrition Comparison

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Summary of differences between pastrami and beef shank

  • Pastrami has less vitamin B12, zinc, selenium, iron, phosphorus, vitamin B6, vitamin B3, copper, and vitamin B1 than beef shank.
  • Beef shank covers your daily need for vitamin B12, 80% more than pastrami.
  • Pastrami has 17 times more sodium than beef shank. While pastrami has 1078mg of sodium, beef shank has only 64mg.
  • The glycemic index of pastrami is higher.

These are the specific foods used in this comparison Beef, cured, pastrami and Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered.

Infographic

Pastrami vs Beef shank 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 21% 9.6% 39% 145% 57% 286% 113% 8.3% 2.6% 164%
Contains more ManganeseManganese +35%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +112.9%
Contains more IronIron +73.9%
Contains more CopperCopper +89%
Contains more ZincZinc +110.6%
Contains more PhosphorusPhosphorus +50.3%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +69.5%

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% 35% 48% 110% 25% 85% 474% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +169.2%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +54.7%
Contains more Vitamin B6Vitamin B6 +67.4%
Contains more Vitamin B12Vitamin B12 +102.7%
Contains more FolateFolate +66.7%

All nutrients comparison - raw data values

Nutrient Pastrami Beef shank DV% diff.
Vitamin B12 1.87µg 3.79µg 80%
Zinc 4.98mg 10.49mg 50%
Sodium 1078mg 64mg 44%
Protein 21.8g 33.68g 24%
Selenium 17.7µg 30µg 22%
Iron 2.22mg 3.86mg 21%
Choline 81.6mg 15%
Phosphorus 175mg 263mg 13%
Vitamin B6 0.221mg 0.37mg 11%
Vitamin B3 4.26mg 5.89mg 10%
Copper 0.091mg 0.172mg 9%
Vitamin B1 0.052mg 0.14mg 7%
Potassium 210mg 447mg 7%
Vitamin B2 0.161mg 0.21mg 4%
Vitamin B5 0.265mg 0.41mg 3%
Calories 147kcal 201kcal 3%
Cholesterol 68mg 78mg 3%
Magnesium 17mg 30mg 3%
Saturated fat 2.681g 2.29g 2%
Monounsaturated fat 2.118g 2.86g 2%
Calcium 10mg 32mg 2%
Fats 5.82g 6.36g 1%
Vitamin E 0.12mg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin K 0.7µg 1%
Folate 6µg 10µg 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 0g 0%
Net carbs 0.36g 0g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0µg 0%
Manganese 0.027mg 0.02mg 0%
Polyunsaturated fat 0.145g 0.21g 0%
Tryptophan 0.141mg 0.377mg 0%
Threonine 0.857mg 1.471mg 0%
Isoleucine 0.976mg 1.514mg 0%
Leucine 1.706mg 2.662mg 0%
Lysine 1.812mg 2.802mg 0%
Methionine 0.558mg 0.862mg 0%
Phenylalanine 0.847mg 1.315mg 0%
Valine 1.065mg 1.638mg 0%
Histidine 0.684mg 1.153mg 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
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.4%
Contains more OtherOther +42.3%
Contains more ProteinProtein +54.5%
~equal in Fats ~6.36g

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
43% 53% 4%
Saturated fat: Sat. Fat 2.29 g
Monounsaturated fat: Mono. Fat 2.86 g
Polyunsaturated fat: Poly. Fat 0.21 g
Contains less Sat. FatSaturated fat -14.6%
Contains more Mono. FatMonounsaturated fat +35%
Contains more Poly. FatPolyunsaturated fat +44.8%

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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 shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.