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  6. Pastrami vs. Wheat Bread

Pastrami vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between pastrami and wheat Bread

  • Pastrami has more vitamin B12 and zinc; however, wheat Bread is richer in manganese, vitamin B1, selenium, iron, folate, and fiber.
  • Pastrami covers your daily vitamin B12 needs 78% more than wheat Bread.

Specific food types used in this comparison are Beef, cured, pastrami and Bread, wheat, toasted.

Infographic

Pastrami vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more ZincZinc +238.8%
Contains more MagnesiumMagnesium +247.1%
Contains more CalciumCalcium +1550%
Contains more IronIron +84.2%
Contains more CopperCopper +117.6%
Contains less SodiumSodium -44.2%
Contains more ManganeseManganese +5000%
Contains more SeleniumSelenium +88.7%
~equal in Potassium ~223mg
~equal in Phosphorus ~188mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +269.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +744.2%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin KVitamin K +714.3%
Contains more FolateFolate +1333.3%

All nutrients comparison - raw data values

Nutrient Pastrami Wheat Bread DV% diff.
Vitamin B12 1.87µg 0µg 78%
Manganese 0.027mg 1.377mg 59%
Zinc 4.98mg 1.47mg 32%
Vitamin B1 0.052mg 0.439mg 32%
Selenium 17.7µg 33.4µg 29%
Cholesterol 68mg 0mg 23%
Iron 2.22mg 4.09mg 23%
Sodium 1078mg 601mg 21%
Folate 6µg 86µg 20%
Fiber 0g 4.7g 19%
Carbs 0.36g 55.77g 18%
Protein 21.8g 12.96g 18%
Vitamin B2 0.161mg 0.382mg 17%
Calcium 10mg 165mg 16%
Vitamin B3 4.26mg 6.25mg 12%
Copper 0.091mg 0.198mg 12%
Choline 81.6mg 22.1mg 11%
Polyunsaturated fat 0.145g 1.72g 11%
Magnesium 17mg 59mg 10%
Saturated fat 2.681g 0.989g 8%
Calories 147kcal 313kcal 8%
Vitamin B6 0.221mg 0.153mg 5%
Vitamin K 0.7µg 5.7µg 4%
Vitamin B5 0.265mg 0.456mg 4%
Monounsaturated fat 2.118g 1.019g 3%
Fats 5.82g 4.27g 2%
Phosphorus 175mg 188mg 2%
Vitamin E 0.12mg 0.24mg 1%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 0.36g 51.07g N/A
Potassium 210mg 223mg 0%
Sugar 0.1g 6.42g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0.092mg 0%
Threonine 0.857mg 0.299mg 0%
Isoleucine 0.976mg 0.258mg 0%
Leucine 1.706mg 0.461mg 0%
Lysine 1.812mg 0.215mg 0%
Methionine 0.558mg 0.105mg 0%
Phenylalanine 0.847mg 0.315mg 0%
Valine 1.065mg 0.31mg 0%
Histidine 0.684mg 0.15mg 0%
Fructose 0.01g 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +68.2%
Contains more FatsFats +36.3%
Contains more WaterWater +187%
Contains more CarbsCarbs +15391.7%
Contains more OtherOther +11.2%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +107.9%
Contains less Sat. FatSaturated fat -63.1%
Contains more Poly. FatPolyunsaturated fat +1086.2%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.