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Pastrami vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are pastrami and cheese sandwich different?

  • Pastrami is richer in vitamin B12 and zinc, while cheese sandwich is higher in manganese, phosphorus, vitamin B1, vitamin B2, calcium, folate, and fiber.
  • Pastrami covers your daily need for vitamin B12, 73% more than cheese sandwich.
  • Pastrami contains 10 times more cholesterol than cheese sandwich. Pastrami contains 68mg of cholesterol, while cheese sandwich contains 7mg.
  • Pastrami has a higher glycemic index (70) than cheese sandwich (54).

Beef, cured, pastrami and Crackers, wheat, sandwich, with cheese filling types were used in this article.

Infographic

Pastrami vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more ZincZinc +472.4%
Contains more MagnesiumMagnesium +217.6%
Contains more CalciumCalcium +1940%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +18%
Contains more CopperCopper +75.8%
Contains more PhosphorusPhosphorus +118.3%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +3911.1%
Contains more SeleniumSelenium +37.3%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin B12Vitamin B12 +1458.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +950%
Contains more Vitamin B1Vitamin B1 +588.5%
Contains more Vitamin B2Vitamin B2 +165.2%
Contains more Vitamin B5Vitamin B5 +134.7%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more FolateFolate +966.7%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +122.4%
Contains more WaterWater +2072.8%
Contains more FatsFats +329.6%
Contains more CarbsCarbs +16066.7%
Contains more OtherOther +52.6%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +388.7%
Contains more Poly. FatPolyunsaturated fat +6221.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Cheese sandwich
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar 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 Cheese sandwich DV% diff.
Vitamin B12 1.87µg 0.12µg 73%
Polyunsaturated fat 0.145g 9.166g 60%
Manganese 0.027mg 1.083mg 46%
Zinc 4.98mg 0.87mg 37%
Phosphorus 175mg 382mg 30%
Fats 5.82g 25g 30%
Vitamin B1 0.052mg 0.358mg 26%
Protein 21.8g 9.8g 24%
Monounsaturated fat 2.118g 10.351g 21%
Cholesterol 68mg 7mg 20%
Vitamin B2 0.161mg 0.427mg 20%
Carbs 0.36g 58.2g 19%
Calcium 10mg 204mg 19%
Calories 147kcal 497kcal 18%
Choline 81.6mg 15%
Folate 6µg 64µg 15%
Selenium 17.7µg 24.3µg 12%
Fiber 0g 3.1g 12%
Sodium 1078mg 839mg 10%
Magnesium 17mg 54mg 9%
Copper 0.091mg 0.16mg 8%
Saturated fat 2.681g 4.129g 7%
Vitamin B3 4.26mg 3.185mg 7%
Vitamin B5 0.265mg 0.622mg 7%
Iron 2.22mg 2.62mg 5%
Vitamin B6 0.221mg 0.261mg 3%
Potassium 210mg 306mg 3%
Vitamin A 2µg 21µg 2%
Vitamin C 0.3mg 1.5mg 1%
Vitamin D 4IU 1%
Vitamin K 0.7µg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.12mg 1%
Net carbs 0.36g 55.1g N/A
Sugar 0.1g N/A
Tryptophan 0.141mg 0.13mg 0%
Threonine 0.857mg 0.298mg 0%
Isoleucine 0.976mg 0.383mg 0%
Leucine 1.706mg 0.698mg 0%
Lysine 1.812mg 0.344mg 0%
Methionine 0.558mg 0.167mg 0%
Phenylalanine 0.847mg 0.472mg 0%
Valine 1.065mg 0.438mg 0%
Histidine 0.684mg 0.219mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
60%
Pastrami
85%
Cheese sandwich

Comparison summary

Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 1.448g)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 239mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 16)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.2)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich 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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.