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Pastrami vs. Brisket — In-Depth Nutrition Comparison

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Differences between pastrami and brisket

  • Pastrami contains less selenium, zinc, vitamin B12, vitamin B5, choline, and monounsaturated fat than brisket.
  • Pastrami's daily need coverage for sodium is 45% higher.
  • The amount of sodium in brisket is lower.
  • Brisket has a lower glycemic index. The glycemic index of brisket is 0, while the glycemic index of pastrami is 70.

The food types used in this comparison are Beef, cured, pastrami and Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised.

Infographic

Pastrami vs Brisket 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 14% 4.8% 20% 91% 33% 182% 75% 6.3% 1.3% 148%
Contains more ManganeseManganese +170%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +10.5%
Contains more ZincZinc +34.3%
Contains less SodiumSodium -95.5%
Contains more SeleniumSelenium +53.1%
~equal in Iron ~2.43mg
~equal in Copper ~0.1mg
~equal in Phosphorus ~175mg

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% 2.5% 2.4% 3% 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% 10% 0% 15% 39% 77% 34% 65% 265% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +13.5%
Contains more Vitamin B5Vitamin B5 +114.3%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more Vitamin B12Vitamin B12 +13.4%
Contains more Vitamin KVitamin K +157.1%
Contains more FolateFolate +50%
Contains more CholineCholine +34.6%
~equal in Vitamin B2 ~0.171mg
~equal in Vitamin B3 ~4.087mg

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
29% 18% 52%
Protein: 28.82 g
Fats: 18.42 g
Carbs: 0 g
Water: 52.48 g
Other: 0.28 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.5%
Contains more OtherOther +789.3%
Contains more ProteinProtein +32.2%
Contains more FatsFats +216.5%

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
46% 50% 4%
Saturated Fat: Sat. Fat 7.305 g
Monounsaturated fat: Mono. Fat 7.934 g
Polyunsaturated fat: Poly. Fat 0.681 g
Contains less Sat. FatSaturated Fat -63.3%
Contains more Mono. FatMonounsaturated fat +274.6%
Contains more Poly. FatPolyunsaturated fat +369.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Brisket
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pastrami Brisket Opinion
Calories 147kcal 289kcal Brisket
Protein 21.8g 28.82g Brisket
Fats 5.82g 18.42g Brisket
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 0g Pastrami
Carbs 0.36g 0g Pastrami
Cholesterol 68mg 106mg Pastrami
Vitamin D 4IU Pastrami
Magnesium 17mg 19mg Brisket
Calcium 10mg 16mg Brisket
Potassium 210mg 232mg Brisket
Iron 2.22mg 2.43mg Brisket
Sugar 0.1g 0g Brisket
Copper 0.091mg 0.1mg Brisket
Zinc 4.98mg 6.69mg Brisket
Phosphorus 175mg 175mg
Sodium 1078mg 48mg Brisket
Vitamin A 42IU 0IU Pastrami
Vitamin A 2µg 0µg Pastrami
Vitamin E 0.12mg 0.51mg Brisket
Vitamin D 0.1µg Pastrami
Manganese 0.027mg 0.01mg Pastrami
Selenium 17.7µg 27.1µg Brisket
Vitamin B1 0.052mg 0.059mg Brisket
Vitamin B2 0.161mg 0.171mg Brisket
Vitamin B3 4.26mg 4.087mg Pastrami
Vitamin B5 0.265mg 0.568mg Brisket
Vitamin B6 0.221mg 0.282mg Brisket
Vitamin B12 1.87µg 2.12µg Brisket
Vitamin K 0.7µg 1.8µg Brisket
Folate 6µg 9µg Brisket
Choline 81.6mg 109.8mg Brisket
Saturated Fat 2.681g 7.305g Pastrami
Monounsaturated fat 2.118g 7.934g Brisket
Polyunsaturated fat 0.145g 0.681g Brisket
Tryptophan 0.141mg 0.181mg Brisket
Threonine 0.857mg 1.101mg Brisket
Isoleucine 0.976mg 1.253mg Brisket
Leucine 1.706mg 2.192mg Brisket
Lysine 1.812mg 2.328mg Brisket
Methionine 0.558mg 0.717mg Brisket
Phenylalanine 0.847mg 1.088mg Brisket
Valine 1.065mg 1.367mg Brisket
Histidine 0.684mg 0.879mg Brisket
Fructose 0.01g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Brisket
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
38%
Pastrami
44%
Brisket
Minerals Daily Need Coverage Score
60%
Pastrami
58%
Brisket

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 4.624g)
Which food is lower in Sugar?
Brisket
Brisket is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Brisket
Brisket contains less Sodium (difference - 1030mg)
Which food is lower in glycemic index?
Brisket
Brisket is lower in glycemic index (difference - 70)
Which food is cheaper?
Brisket
Brisket is cheaper (difference - $0.2)
Which food is richer in minerals?
Brisket
Brisket is relatively richer in minerals
Which food is richer in vitamins?
Brisket
Brisket is relatively richer in vitamins

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. Brisket - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169488/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.