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Pastrami vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between pastrami and chinese broccoli

  • Pastrami is richer in vitamin B12, zinc, selenium, and vitamin B3, yet chinese broccoli is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin B12 for pastrami is 78% higher.
  • Chinese broccoli has a lower glycemic index than pastrami.

Food types used in this article are Beef, cured, pastrami and Broccoli, chinese, cooked.

Infographic

Pastrami vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +296.4%
Contains more CopperCopper +49.2%
Contains more ZincZinc +1176.9%
Contains more PhosphorusPhosphorus +326.8%
Contains more SeleniumSelenium +1261.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +24.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +877.8%
~equal in Magnesium ~18mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +874.8%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +215.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +222.5%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin AVitamin A +4000%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin KVitamin K +12014.3%
Contains more FolateFolate +1550%
~equal in Vitamin B2 ~0.146mg

All nutrients comparison - raw data values

Nutrient Pastrami Chinese broccoli DV% diff.
Vitamin B12 1.87µg 0µg 78%
Vitamin K 0.7µg 84.8µg 70%
Sodium 1078mg 7mg 47%
Zinc 4.98mg 0.39mg 42%
Protein 21.8g 1.14g 41%
Vitamin C 0.3mg 28.2mg 31%
Selenium 17.7µg 1.3µg 30%
Vitamin B3 4.26mg 0.437mg 24%
Cholesterol 68mg 0mg 23%
Folate 6µg 99µg 23%
Iron 2.22mg 0.56mg 21%
Phosphorus 175mg 41mg 19%
Saturated fat 2.681g 0.11g 12%
Vitamin B6 0.221mg 0.07mg 12%
Choline 81.6mg 25.3mg 10%
Manganese 0.027mg 0.264mg 10%
Fiber 0g 2.5g 10%
Calcium 10mg 100mg 9%
Vitamin A 2µg 82µg 9%
Fats 5.82g 0.72g 8%
Calories 147kcal 22kcal 6%
Monounsaturated fat 2.118g 0.05g 5%
Vitamin B1 0.052mg 0.095mg 4%
Copper 0.091mg 0.061mg 3%
Vitamin B5 0.265mg 0.159mg 2%
Vitamin E 0.12mg 0.48mg 2%
Potassium 210mg 261mg 2%
Carbs 0.36g 3.81g 1%
Polyunsaturated fat 0.145g 0.33g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin B2 0.161mg 0.146mg 1%
Net carbs 0.36g 1.31g N/A
Magnesium 17mg 18mg 0%
Sugar 0.1g 0.84g N/A
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1812.3%
Contains more FatsFats +708.3%
Contains more OtherOther +215.2%
Contains more CarbsCarbs +958.3%
Contains more WaterWater +34.5%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +4136%
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +127.6%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.