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Pastrami vs. Blueberry — In-Depth Nutrition Comparison

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A recap on differences between pastrami and blueberries

  • Pastrami has more vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline; however, blueberries are higher in vitamin K.
  • Pastrami covers your daily vitamin B12 needs 78% more than blueberries.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Beef, cured, pastrami and Blueberries, raw.

Infographic

Pastrami vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +692.9%
Contains more CopperCopper +59.6%
Contains more ZincZinc +3012.5%
Contains more PhosphorusPhosphorus +1358.3%
Contains more SeleniumSelenium +17600%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1144.4%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B2Vitamin B2 +292.7%
Contains more Vitamin B3Vitamin B3 +919.1%
Contains more Vitamin B5Vitamin B5 +113.7%
Contains more Vitamin B6Vitamin B6 +325%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1260%
Contains more Vitamin CVitamin C +3133.3%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin KVitamin K +2657.1%
~equal in Folate ~6µg

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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +2845.9%
Contains more FatsFats +1663.6%
Contains more OtherOther +982.6%
Contains more CarbsCarbs +3925%
Contains more WaterWater +21.1%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +4406.4%
Contains less Sat. FatSaturated fat -99%
~equal in Polyunsaturated fat ~0.146g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +49600%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Blueberry DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 1mg 47%
Zinc 4.98mg 0.16mg 44%
Protein 21.8g 0.74g 42%
Selenium 17.7µg 0.1µg 32%
Iron 2.22mg 0.28mg 24%
Vitamin B3 4.26mg 0.418mg 24%
Phosphorus 175mg 12mg 23%
Cholesterol 68mg 0mg 23%
Vitamin K 0.7µg 19.3µg 16%
Choline 81.6mg 6mg 14%
Manganese 0.027mg 0.336mg 13%
Vitamin B6 0.221mg 0.052mg 13%
Saturated fat 2.681g 0.028g 12%
Fiber 0g 2.4g 10%
Vitamin C 0.3mg 9.7mg 10%
Vitamin B2 0.161mg 0.041mg 9%
Fats 5.82g 0.33g 8%
Fructose 0.01g 4.97g 6%
Calories 147kcal 57kcal 5%
Monounsaturated fat 2.118g 0.047g 5%
Carbs 0.36g 14.49g 5%
Potassium 210mg 77mg 4%
Copper 0.091mg 0.057mg 4%
Vitamin B5 0.265mg 0.124mg 3%
Magnesium 17mg 6mg 3%
Vitamin E 0.12mg 0.57mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.052mg 0.037mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.36g 12.09g N/A
Calcium 10mg 6mg 0%
Sugar 0.1g 9.96g N/A
Starch 0.03g 0%
Vitamin A 2µg 3µg 0%
Folate 6µg 6µg 0%
Polyunsaturated fat 0.145g 0.146g 0%
Tryptophan 0.141mg 0.003mg 0%
Threonine 0.857mg 0.02mg 0%
Isoleucine 0.976mg 0.023mg 0%
Leucine 1.706mg 0.044mg 0%
Lysine 1.812mg 0.013mg 0%
Methionine 0.558mg 0.012mg 0%
Phenylalanine 0.847mg 0.026mg 0%
Valine 1.065mg 0.031mg 0%
Histidine 0.684mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Blueberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Blueberry
Minerals Daily Need Coverage Score
60%
Pastrami
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 9.86g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Blueberry
Blueberry is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 1077mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 2.653g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.9)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.