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  6. Pastrami vs. Chard raw

Pastrami vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between pastrami and chard raw

  • Pastrami has more vitamin B12, zinc, selenium, vitamin B3, and phosphorus; however, chard raw has more vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Chard raw is lower in cholesterol.
  • Pastrami has a higher glycemic index than chard raw.

The food varieties used in the comparison are Beef, cured, pastrami and Chard, swiss, raw.

Infographic

Pastrami vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +23.3%
Contains more ZincZinc +1283.3%
Contains more PhosphorusPhosphorus +280.4%
Contains more SeleniumSelenium +1866.7%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +80.5%
Contains more CopperCopper +96.7%
Contains less SodiumSodium -80.2%
Contains more ManganeseManganese +1255.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +965%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +123.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +353.3%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin KVitamin K +118471.4%
Contains more FolateFolate +133.3%

All nutrients comparison - raw data values

Nutrient Pastrami Chard raw DV% diff.
Vitamin K 0.7µg 830µg 691%
Vitamin B12 1.87µg 0µg 78%
Zinc 4.98mg 0.36mg 42%
Protein 21.8g 1.8g 40%
Sodium 1078mg 213mg 38%
Vitamin A 2µg 306µg 34%
Vitamin C 0.3mg 30mg 33%
Selenium 17.7µg 0.9µg 31%
Vitamin B3 4.26mg 0.4mg 24%
Cholesterol 68mg 0mg 23%
Phosphorus 175mg 46mg 18%
Magnesium 17mg 81mg 15%
Manganese 0.027mg 0.366mg 15%
Choline 81.6mg 18mg 12%
Vitamin E 0.12mg 1.89mg 12%
Saturated fat 2.681g 0.03g 12%
Copper 0.091mg 0.179mg 10%
Vitamin B6 0.221mg 0.099mg 9%
Fats 5.82g 0.2g 9%
Calories 147kcal 19kcal 6%
Fiber 0g 1.6g 6%
Monounsaturated fat 2.118g 0.04g 5%
Vitamin B2 0.161mg 0.09mg 5%
Iron 2.22mg 1.8mg 5%
Potassium 210mg 379mg 5%
Calcium 10mg 51mg 4%
Vitamin B5 0.265mg 0.172mg 2%
Folate 6µg 14µg 2%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.145g 0.07g 1%
Vitamin B1 0.052mg 0.04mg 1%
Vitamin D 4IU 0IU 1%
Carbs 0.36g 3.74g 1%
Net carbs 0.36g 2.14g N/A
Sugar 0.1g 1.1g N/A
Tryptophan 0.141mg 0.017mg 0%
Threonine 0.857mg 0.083mg 0%
Isoleucine 0.976mg 0.147mg 0%
Leucine 1.706mg 0.13mg 0%
Lysine 1.812mg 0.099mg 0%
Methionine 0.558mg 0.019mg 0%
Phenylalanine 0.847mg 0.11mg 0%
Valine 1.065mg 0.11mg 0%
Histidine 0.684mg 0.036mg 0%
Fructose 0.01g 0%

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1111.1%
Contains more FatsFats +2810%
Contains more OtherOther +55.6%
Contains more CarbsCarbs +938.9%
Contains more WaterWater +33.3%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +5195%
Contains more Poly. FatPolyunsaturated fat +107.1%
Contains less Sat. FatSaturated fat -98.9%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.