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Pastrami vs. Blue cheese — In-Depth Nutrition Comparison

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How are pastrami and blue cheese different?

  • Pastrami is higher in vitamin B12, iron, zinc, and vitamin B3; however, blue cheese is richer in calcium, phosphorus, vitamin B5, vitamin B2, and vitamin A.
  • Daily need coverage for saturated fat for blue cheese is 80% higher.
  • Pastrami contains 7 times more iron than blue cheese. While pastrami contains 2.22mg of iron, blue cheese contains only 0.31mg.
  • Pastrami has less saturated fat.

Beef, cured, pastrami and Cheese, blue are the varieties used in this article.

Infographic

Pastrami vs Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more IronIron +616.1%
Contains more CopperCopper +127.5%
Contains more ZincZinc +87.2%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +22.1%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +5180%
Contains more PotassiumPotassium +21.9%
Contains more PhosphorusPhosphorus +121.1%
~equal in Sodium ~1146mg

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B3Vitamin B3 +319.3%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more Vitamin B12Vitamin B12 +53.3%
Contains more CholineCholine +429.9%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B5Vitamin B5 +552.5%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +500%

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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more WaterWater +63.9%
Contains more FatsFats +393.8%
Contains more CarbsCarbs +550%
Contains more OtherOther +105.2%
~equal in Protein ~21.4g

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +267.2%
Contains more Poly. FatPolyunsaturated fat +451.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Blue cheese DV% diff.
Saturated fat 2.681g 18.669g 73%
Calcium 10mg 528mg 52%
Fats 5.82g 28.74g 35%
Phosphorus 175mg 387mg 30%
Vitamin B5 0.265mg 1.729mg 29%
Vitamin B12 1.87µg 1.22µg 27%
Iron 2.22mg 0.31mg 24%
Vitamin A 2µg 198µg 22%
Zinc 4.98mg 2.66mg 21%
Vitamin B3 4.26mg 1.016mg 20%
Vitamin B2 0.161mg 0.382mg 17%
Monounsaturated fat 2.118g 7.778g 14%
Choline 81.6mg 15.4mg 12%
Calories 147kcal 353kcal 10%
Folate 6µg 36µg 8%
Copper 0.091mg 0.04mg 6%
Selenium 17.7µg 14.5µg 6%
Polyunsaturated fat 0.145g 0.8g 4%
Vitamin B6 0.221mg 0.166mg 4%
Sodium 1078mg 1146mg 3%
Vitamin B1 0.052mg 0.029mg 2%
Vitamin D 4IU 21IU 2%
Vitamin D 0.1µg 0.5µg 2%
Cholesterol 68mg 75mg 2%
Manganese 0.027mg 0.009mg 1%
Protein 21.8g 21.4g 1%
Vitamin E 0.12mg 0.25mg 1%
Potassium 210mg 256mg 1%
Magnesium 17mg 23mg 1%
Vitamin K 0.7µg 2.4µg 1%
Carbs 0.36g 2.34g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 2.34g N/A
Sugar 0.1g 0.5g N/A
Tryptophan 0.141mg 0.312mg 0%
Threonine 0.857mg 0.785mg 0%
Isoleucine 0.976mg 1.124mg 0%
Leucine 1.706mg 1.919mg 0%
Lysine 1.812mg 1.852mg 0%
Methionine 0.558mg 0.584mg 0%
Phenylalanine 0.847mg 1.087mg 0%
Valine 1.065mg 1.556mg 0%
Histidine 0.684mg 0.758mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Blue cheese
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
41%
Blue cheese
Minerals Daily Need Coverage Score
60%
Pastrami
69%
Blue cheese

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 15.988g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 70)
Which food is richer in minerals?
?
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.
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.