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Pastrami vs. Caesar salad — In-Depth Nutrition Comparison

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Important differences between pastrami and caesar salad

  • Pastrami has more vitamin B12 and zinc; however, caesar salad has more vitamin B1, selenium, calcium, manganese, vitamin B2, and phosphorus.
  • Pastrami's daily need coverage for vitamin B12 is 61% more.
  • Pastrami has 3 times more zinc than caesar salad. Pastrami has 4.98mg of zinc, while caesar salad has 1.61mg.
  • Caesar salad is lower in cholesterol.
  • Pastrami has a higher glycemic index than caesar salad.

The food varieties used in the comparison are Beef, cured, pastrami and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Pastrami vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +23.5%
Contains more ZincZinc +209.3%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +2230%
Contains more CopperCopper +38.5%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +1088.9%
Contains more SeleniumSelenium +77.4%
~equal in Iron ~2.34mg

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +367.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B2Vitamin B2 +84.5%
Contains more Vitamin B5Vitamin B5 +68.7%
Contains more Vitamin KVitamin K +742.9%

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% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +62.8%
Contains more WaterWater +60.2%
Contains more OtherOther +14.2%
Contains more FatsFats +63.9%
Contains more CarbsCarbs +8650%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -36.3%
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +907.6%

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
86% 3% 4% 6%
Starch: 25.29 g
Sucrose: 0 g
Glucose: 0.98 g
Fructose: 1.13 g
Lactose: 0.07 g
Maltose: 1.67 g
Galactose: 0.16 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +11200%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~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 Caesar salad
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Caesar salad DV% diff.
Vitamin B12 1.87µg 0.4µg 61%
Zinc 4.98mg 1.61mg 31%
Sodium 1078mg 454mg 27%
Vitamin B1 0.052mg 0.377mg 27%
Selenium 17.7µg 31.4µg 25%
Calcium 10mg 233mg 22%
Vitamin B6 0.221mg 17%
Protein 21.8g 13.39g 17%
Choline 81.6mg 15%
Cholesterol 68mg 24mg 15%
Manganese 0.027mg 0.321mg 13%
Starch 25.29g 10%
Carbs 0.36g 31.5g 10%
Vitamin B2 0.161mg 0.297mg 10%
Polyunsaturated fat 0.145g 1.461g 9%
Phosphorus 175mg 231mg 8%
Vitamin A 2µg 78µg 8%
Fiber 0g 1.7g 7%
Saturated fat 2.681g 4.206g 7%
Vitamin B3 4.26mg 3.237mg 6%
Calories 147kcal 265kcal 6%
Fats 5.82g 9.54g 6%
Copper 0.091mg 0.126mg 4%
Vitamin B5 0.265mg 0.447mg 4%
Vitamin K 0.7µg 5.9µg 4%
Magnesium 17mg 28mg 3%
Vitamin E 0.12mg 0.61mg 3%
Folate 6µg 2%
Iron 2.22mg 2.34mg 2%
Vitamin D 0.1µg 0µg 1%
Fructose 0.01g 1.13g 1%
Monounsaturated fat 2.118g 2.38g 1%
Vitamin D 4IU 0IU 1%
Potassium 210mg 170mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 29.8g N/A
Sugar 0.1g 4.02g N/A
Tryptophan 0.141mg 0.15mg 0%
Threonine 0.857mg 0.393mg 0%
Isoleucine 0.976mg 0.547mg 0%
Leucine 1.706mg 1.137mg 0%
Lysine 1.812mg 0.523mg 0%
Methionine 0.558mg 0.3mg 0%
Phenylalanine 0.847mg 0.717mg 0%
Valine 1.065mg 0.7mg 0%
Histidine 0.684mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Caesar salad
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
27%
Caesar salad
Minerals Daily Need Coverage Score
60%
Pastrami
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 3.92g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 1.525g)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 624mg)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 20)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2.2)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
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
  2. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.