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  6. Pastrami vs. Beefsteak raw

Pastrami vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are pastrami and beefsteak raw different?

  • Beefsteak raw has more vitamin B12, vitamin B6, selenium, and phosphorus than pastrami.
  • Daily need coverage for sodium for pastrami is 44% higher.
  • Beefsteak raw has less sodium.
  • Beefsteak raw has a lower glycemic index (0) than pastrami (70).

Beef, cured, pastrami and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw are the varieties used in this article.

Infographic

Pastrami vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +100%
Contains more CopperCopper +15.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +78.6%
Contains more PhosphorusPhosphorus +25.7%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +57.6%
~equal in Iron ~2mg
~equal in Zinc ~5.3mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B6Vitamin B6 +145.7%
Contains more Vitamin B12Vitamin B12 +43.9%
Contains more Vitamin KVitamin K +114.3%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0.1µg

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +654.5%
~equal in Protein ~21.38g
~equal in Fats ~5.36g
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -30.1%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +30.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Beefsteak raw
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Beefsteak raw DV% diff.
Sodium 1078mg 55mg 44%
Vitamin B12 1.87µg 2.69µg 34%
Vitamin B6 0.221mg 0.543mg 25%
Selenium 17.7µg 27.9µg 19%
Choline 81.6mg 15%
Phosphorus 175mg 220mg 6%
Vitamin B5 0.265mg 5%
Potassium 210mg 375mg 5%
Vitamin B3 4.26mg 5.048mg 5%
Saturated fat 2.681g 1.875g 4%
Iron 2.22mg 2mg 3%
Zinc 4.98mg 5.3mg 3%
Magnesium 17mg 25mg 2%
Vitamin B2 0.161mg 0.182mg 2%
Vitamin B1 0.052mg 0.075mg 2%
Vitamin K 0.7µg 1.5µg 1%
Folate 6µg 3µg 1%
Protein 21.8g 21.38g 1%
Monounsaturated fat 2.118g 2.354g 1%
Calories 147kcal 134kcal 1%
Manganese 0.027mg 1%
Vitamin E 0.12mg 1%
Copper 0.091mg 0.079mg 1%
Calcium 10mg 5mg 1%
Fats 5.82g 5.36g 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 0g 0%
Net carbs 0.36g 0g N/A
Cholesterol 68mg 67mg 0%
Vitamin D 4IU 3IU 0%
Sugar 0.1g 0g N/A
Vitamin A 2µg 2µg 0%
Vitamin D 0.1µg 0.1µg 0%
Trans fat 0.253g N/A
Polyunsaturated fat 0.145g 0.189g 0%
Tryptophan 0.141mg 0.262mg 0%
Threonine 0.857mg 1.099mg 0%
Isoleucine 0.976mg 1.09mg 0%
Leucine 1.706mg 2.011mg 0%
Lysine 1.812mg 2.247mg 0%
Methionine 0.558mg 0.621mg 0%
Phenylalanine 0.847mg 0.931mg 0%
Valine 1.065mg 1.152mg 0%
Histidine 0.684mg 0.868mg 0%
Fructose 0.01g 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Beefsteak raw
Minerals Daily Need Coverage Score
60%
Pastrami
55%
Beefsteak raw

Comparison summary

Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 1023mg)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 0.806g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 70)
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

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.