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Pastrami vs. Béchamel sauce — In-Depth Nutrition Comparison

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Significant differences between pastrami and béchamel sauce

  • Pastrami has more vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, and choline; however, béchamel sauce is richer in calcium.
  • Pastrami covers your daily vitamin B12 needs 65% more than béchamel sauce.
  • Béchamel sauce has 16 times less vitamin B3 than pastrami. Pastrami has 4.26mg of vitamin B3, while béchamel sauce has 0.261mg.
  • Béchamel sauce contains less cholesterol.

Specific food types used in this comparison are Beef, cured, pastrami and Sauce, homemade, white, thin.

Infographic

Pastrami vs Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +13.3%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +957.1%
Contains more CopperCopper +600%
Contains more ZincZinc +1085.7%
Contains more PhosphorusPhosphorus +73.3%
Contains more ManganeseManganese +12.5%
Contains more SeleniumSelenium +436.4%
Contains more CalciumCalcium +1160%
Contains less SodiumSodium -69.6%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin B3Vitamin B3 +1532.2%
Contains more Vitamin B6Vitamin B6 +439%
Contains more Vitamin B12Vitamin B12 +523.3%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +478.7%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +3550%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more FolateFolate +50%
~equal in Vitamin B1 ~0.055mg

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +478.2%
Contains more OtherOther +72.9%
Contains more FatsFats +15.6%
Contains more CarbsCarbs +1955.6%
Contains more WaterWater +16%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -19.7%
Contains more Mono. FatMonounsaturated fat +26.1%
Contains more Poly. FatPolyunsaturated fat +993.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Béchamel sauce DV% diff.
Vitamin B12 1.87µg 0.3µg 65%
Zinc 4.98mg 0.42mg 41%
Protein 21.8g 3.77g 36%
Sodium 1078mg 328mg 33%
Selenium 17.7µg 3.3µg 26%
Vitamin B3 4.26mg 0.261mg 25%
Iron 2.22mg 0.21mg 25%
Cholesterol 68mg 8mg 20%
Vitamin B6 0.221mg 0.041mg 14%
Calcium 10mg 126mg 12%
Choline 81.6mg 14.1mg 12%
Phosphorus 175mg 101mg 11%
Polyunsaturated fat 0.145g 1.586g 10%
Copper 0.091mg 0.013mg 9%
Vitamin A 2µg 73µg 8%
Vitamin D 0.1µg 1.2µg 6%
Vitamin D 4IU 49IU 6%
Vitamin B2 0.161mg 0.184mg 2%
Saturated fat 2.681g 2.152g 2%
Calories 147kcal 105kcal 2%
Carbs 0.36g 7.4g 2%
Vitamin C 0.3mg 0.8mg 1%
Fats 5.82g 6.73g 1%
Potassium 210mg 163mg 1%
Vitamin B5 0.265mg 0.339mg 1%
Monounsaturated fat 2.118g 2.67g 1%
Folate 6µg 9µg 1%
Net carbs 0.36g 7.3g N/A
Magnesium 17mg 15mg 0%
Sugar 0.1g 4.78g N/A
Fiber 0g 0.1g 0%
Vitamin E 0.12mg 0.17mg 0%
Manganese 0.027mg 0.024mg 0%
Vitamin B1 0.052mg 0.055mg 0%
Vitamin K 0.7µg 0.6µg 0%
Tryptophan 0.141mg 0.046mg 0%
Threonine 0.857mg 0.147mg 0%
Isoleucine 0.976mg 0.198mg 0%
Leucine 1.706mg 0.32mg 0%
Lysine 1.812mg 0.259mg 0%
Methionine 0.558mg 0.082mg 0%
Phenylalanine 0.847mg 0.157mg 0%
Valine 1.065mg 0.219mg 0%
Histidine 0.684mg 0.089mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Béchamel sauce
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
15%
Béchamel sauce
Minerals Daily Need Coverage Score
60%
Pastrami
19%
Béchamel sauce

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 - 4.68g)
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 750mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 0.529g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 70)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $2.2)
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

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.