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Pastrami vs Beef tenderloin - In-Depth Nutrition Comparison

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The main differences between Pastrami and Beef tenderloin

  • Pastrami is richer in Zinc, and Vitamin B3, yet Beef tenderloin is richer in Vitamin B12, Iron, Selenium, and Vitamin B2.
  • Daily need coverage for Sodium from Pastrami is 44% higher.
  • Beef tenderloin contains less Sodium.

Food types used in this article are Beef, cured, pastrami and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pastrami vs Beef tenderloin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +11.1%
Contains more Zinc +23.6%
Contains more Iron +40.1%
Contains more Magnesium +29.4%
Contains more Phosphorus +16%
Contains more Potassium +57.6%
Contains less Sodium -94.7%
Contains more Copper +35.2%
Equal in Calcium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Contains more Calcium +11.1%
Contains more Zinc +23.6%
Contains more Iron +40.1%
Contains more Magnesium +29.4%
Contains more Phosphorus +16%
Contains more Potassium +57.6%
Contains less Sodium -94.7%
Contains more Copper +35.2%
Equal in Calcium - 9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B6 +13.1%
Contains more Folate +33.3%
Contains more Vitamin B12 +31.6%
Equal in Vitamin B5 - 0.25
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +61.5%
Contains more Vitamin B6 +13.1%
Contains more Folate +33.3%
Contains more Vitamin B12 +31.6%
Equal in Vitamin B5 - 0.25

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pastrami Beef tenderloin
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Beef tenderloin Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 23.9g Beef tenderloin
Fats 5.82g 24.6g Beef tenderloin
Carbs 0.36g 0g Pastrami
Calories 147kcal 324kcal Beef tenderloin
Starch g g
Fructose 0.01g g Pastrami
Sugar 0.1g 0g Beef tenderloin
Fiber 0g 0g
Calcium 10mg 9mg Pastrami
Iron 2.22mg 3.11mg Beef tenderloin
Magnesium 17mg 22mg Beef tenderloin
Phosphorus 175mg 203mg Beef tenderloin
Potassium 210mg 331mg Beef tenderloin
Sodium 1078mg 57mg Beef tenderloin
Zinc 4.98mg 4.03mg Pastrami
Copper 0.091mg 0.123mg Beef tenderloin
Vitamin A 42IU 0IU Pastrami
Vitamin E 0.12mg mg Pastrami
Vitamin D 4IU IU Pastrami
Vitamin D 0.1µg µg Pastrami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.09mg Beef tenderloin
Vitamin B2 0.161mg 0.26mg Beef tenderloin
Vitamin B3 4.26mg 3mg Pastrami
Vitamin B5 0.265mg 0.25mg Pastrami
Vitamin B6 0.221mg 0.25mg Beef tenderloin
Folate 6µg 8µg Beef tenderloin
Vitamin B12 1.87µg 2.46µg Beef tenderloin
Vitamin K 0.7µg µg Pastrami
Tryptophan 0.141mg 0.268mg Beef tenderloin
Threonine 0.857mg 1.044mg Beef tenderloin
Isoleucine 0.976mg 1.075mg Beef tenderloin
Leucine 1.706mg 1.889mg Beef tenderloin
Lysine 1.812mg 1.989mg Beef tenderloin
Methionine 0.558mg 0.612mg Beef tenderloin
Phenylalanine 0.847mg 0.933mg Beef tenderloin
Valine 1.065mg 1.163mg Beef tenderloin
Histidine 0.684mg 0.818mg Beef tenderloin
Cholesterol 68mg 85mg Pastrami
Trans Fat g g
Saturated Fat 2.681g 9.72g Pastrami
Monounsaturated Fat 2.118g 10.27g Beef tenderloin
Polyunsaturated fat 0.145g 1g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Beef tenderloin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Pastrami
44
Beef tenderloin
Mineral Summary Score
62
Pastrami
51
Beef tenderloin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
131%
Pastrami
143%
Beef tenderloin
Carbohydrates
0%
Pastrami
0%
Beef tenderloin
Fats
27%
Pastrami
114%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 7.039g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1021mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 70)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.2)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.