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Pastrami vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between pastrami and buckwheat

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

Food varieties used in this article are Beef, cured, pastrami and Buckwheat groats, roasted, cooked.

Infographic

Pastrami vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +138.6%
Contains more IronIron +177.5%
Contains more ZincZinc +716.4%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +704.5%
Contains more MagnesiumMagnesium +200%
Contains more CopperCopper +60.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1392.6%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +312.8%
Contains more Vitamin B3Vitamin B3 +353.2%
Contains more Vitamin B6Vitamin B6 +187%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +306%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +133.3%

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +545%
Contains more FatsFats +838.7%
Contains more OtherOther +479.1%
Contains more CarbsCarbs +5438.9%
~equal in Water ~75.63g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +1026.6%
Contains less Sat. FatSaturated fat -95%
Contains more Poly. FatPolyunsaturated fat +29.7%

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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +900%
~equal in Starch ~0g
~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 Buckwheat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Pastrami Buckwheat DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 4mg 47%
Zinc 4.98mg 0.61mg 40%
Protein 21.8g 3.38g 37%
Selenium 17.7µg 2.2µg 28%
Cholesterol 68mg 0mg 23%
Vitamin B3 4.26mg 0.94mg 21%
Iron 2.22mg 0.8mg 18%
Manganese 0.027mg 0.403mg 16%
Phosphorus 175mg 70mg 15%
Saturated fat 2.681g 0.134g 12%
Choline 81.6mg 20.1mg 11%
Vitamin B6 0.221mg 0.077mg 11%
Fiber 0g 2.7g 11%
Vitamin B2 0.161mg 0.039mg 9%
Magnesium 17mg 51mg 8%
Fats 5.82g 0.62g 8%
Carbs 0.36g 19.94g 7%
Copper 0.091mg 0.146mg 6%
Monounsaturated fat 2.118g 0.188g 5%
Potassium 210mg 88mg 4%
Calories 147kcal 92kcal 3%
Vitamin B5 0.265mg 0.359mg 2%
Folate 6µg 14µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 0.7µg 1.9µg 1%
Vitamin B1 0.052mg 0.04mg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 17.24g N/A
Calcium 10mg 7mg 0%
Sugar 0.1g 0.9g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.12mg 0.09mg 0%
Polyunsaturated fat 0.145g 0.188g 0%
Tryptophan 0.141mg 0.049mg 0%
Threonine 0.857mg 0.129mg 0%
Isoleucine 0.976mg 0.127mg 0%
Leucine 1.706mg 0.212mg 0%
Lysine 1.812mg 0.172mg 0%
Methionine 0.558mg 0.044mg 0%
Phenylalanine 0.847mg 0.133mg 0%
Valine 1.065mg 0.173mg 0%
Histidine 0.684mg 0.079mg 0%
Fructose 0.01g 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
60%
Pastrami
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.8g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.2)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1074mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 2.547g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 19)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.