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Pastrami vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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Summary of differences between pastrami and chocolate chip cookie

  • Pastrami has more vitamin B12, zinc, vitamin B3, and selenium; however, chocolate chip cookie is higher in copper, manganese, vitamin A, and vitamin B1.
  • Pastrami covers your daily need for vitamin B12, 75% more than chocolate chip cookie.
  • Pastrami has 5 times more zinc than chocolate chip cookie. While pastrami has 4.98mg of zinc, chocolate chip cookie has only 0.94mg.
  • Chocolate chip cookie has less sodium.
  • The glycemic index of pastrami is higher.

These are the specific foods used in this comparison Beef, cured, pastrami and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Pastrami vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more ZincZinc +429.8%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +58%
Contains more MagnesiumMagnesium +223.5%
Contains more CalciumCalcium +280%
Contains more IronIron +11.7%
Contains more CopperCopper +324.2%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +2355.6%
~equal in Potassium ~221mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +212.1%
Contains more Vitamin B6Vitamin B6 +163.1%
Contains more Vitamin B12Vitamin B12 +2237.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +6850%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more FolateFolate +450%
~equal in Vitamin B2 ~0.177mg
~equal in Vitamin B5 ~0.259mg

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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +282.5%
Contains more WaterWater +1119.8%
Contains more OtherOther +24.5%
Contains more FatsFats +388%
Contains more CarbsCarbs +16066.7%

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% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +289.1%
Contains more Poly. FatPolyunsaturated fat +3031.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Chocolate chip cookie DV% diff.
Vitamin B12 1.87µg 0.08µg 75%
Saturated fat 2.681g 14.071g 52%
Zinc 4.98mg 0.94mg 37%
Fats 5.82g 28.4g 35%
Copper 0.091mg 0.386mg 33%
Protein 21.8g 5.7g 32%
Sodium 1078mg 341mg 32%
Polyunsaturated fat 0.145g 4.541g 29%
Manganese 0.027mg 0.663mg 28%
Carbs 0.36g 58.2g 19%
Vitamin B3 4.26mg 1.365mg 18%
Calories 147kcal 488kcal 17%
Choline 81.6mg 15%
Vitamin A 2µg 139µg 15%
Monounsaturated fat 2.118g 8.241g 15%
Selenium 17.7µg 11.2µg 12%
Vitamin B6 0.221mg 0.084mg 11%
Vitamin B1 0.052mg 0.184mg 11%
Phosphorus 175mg 100mg 11%
Magnesium 17mg 55mg 9%
Folate 6µg 33µg 7%
Iron 2.22mg 2.48mg 3%
Calcium 10mg 38mg 3%
Vitamin E 0.12mg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin K 0.7µg 1%
Cholesterol 68mg 70mg 1%
Vitamin B2 0.161mg 0.177mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 0.36g 58.2g N/A
Potassium 210mg 221mg 0%
Sugar 0.1g N/A
Vitamin B5 0.265mg 0.259mg 0%
Tryptophan 0.141mg 0.072mg 0%
Threonine 0.857mg 0.191mg 0%
Isoleucine 0.976mg 0.224mg 0%
Leucine 1.706mg 0.391mg 0%
Lysine 1.812mg 0.214mg 0%
Methionine 0.558mg 0.106mg 0%
Phenylalanine 0.847mg 0.27mg 0%
Valine 1.065mg 0.279mg 0%
Histidine 0.684mg 0.123mg 0%
Fructose 0.01g 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
60%
Pastrami
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 11.39g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Chocolate chip cookie
Chocolate chip cookie contains less Sodium (difference - 737mg)
Which food is lower in glycemic index?
Chocolate chip cookie
Chocolate chip cookie is lower in glycemic index (difference - 20)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $2.2)
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.

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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.