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  6. Pastrami vs. Chuck steak

Pastrami vs. Chuck steak — In-Depth Nutrition Comparison

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A recap on differences between pastrami and chuck steak

  • Pastrami has less vitamin B12, zinc, selenium, vitamin B6, vitamin B5, and monounsaturated fat.
  • Chuck steak covers your daily vitamin B12 needs 48% more than pastrami.
  • Chuck steak contains 15 times less sodium than pastrami. Pastrami contains 1078mg of sodium, while chuck steak contains 71mg.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Beef, cured, pastrami and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pastrami vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CopperCopper +18.2%
Contains more ManganeseManganese +125%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +10.4%
Contains more ZincZinc +74.3%
Contains more PhosphorusPhosphorus +10.3%
Contains less SodiumSodium -93.4%
Contains more SeleniumSelenium +55.4%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B5Vitamin B5 +183.8%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin B12Vitamin B12 +62%
Contains more Vitamin KVitamin K +128.6%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B3 ~4.663mg
~equal in Folate ~6µg
~equal in Choline ~79mg

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.9%
Contains more OtherOther +1456.3%
Contains more ProteinProtein +14.6%
Contains more FatsFats +237.5%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +346.5%
Contains more Poly. FatPolyunsaturated fat +458.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Chuck steak
Lower in Cholesterol ok
Lower in Saturated fat 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 ok

All nutrients comparison - raw data values

Nutrient Pastrami Chuck steak DV% diff.
Vitamin B12 1.87µg 3.03µg 48%
Sodium 1078mg 71mg 44%
Zinc 4.98mg 8.68mg 34%
Saturated fat 2.681g 8.66g 27%
Fats 5.82g 19.64g 21%
Monounsaturated fat 2.118g 9.457g 18%
Selenium 17.7µg 27.5µg 18%
Vitamin B6 0.221mg 0.373mg 12%
Vitamin B5 0.265mg 0.752mg 10%
Calories 147kcal 277kcal 7%
Protein 21.8g 24.98g 6%
Cholesterol 68mg 87mg 6%
Polyunsaturated fat 0.145g 0.81g 4%
Potassium 210mg 325mg 3%
Iron 2.22mg 2.45mg 3%
Phosphorus 175mg 193mg 3%
Vitamin B3 4.26mg 4.663mg 3%
Copper 0.091mg 0.077mg 2%
Vitamin B2 0.161mg 0.191mg 2%
Calcium 10mg 16mg 1%
Magnesium 17mg 22mg 1%
Vitamin A 2µg 7µg 1%
Vitamin K 0.7µg 1.6µg 1%
Manganese 0.027mg 0.012mg 1%
Vitamin B1 0.052mg 0.066mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 0g N/A
Carbs 0.36g 0g 0%
Vitamin D 4IU 5IU 0%
Sugar 0.1g 0g N/A
Vitamin E 0.12mg 0.1mg 0%
Vitamin D 0.1µg 0.1µg 0%
Trans fat 1.287g N/A
Folate 6µg 6µg 0%
Choline 81.6mg 79mg 0%
Tryptophan 0.141mg 0.281mg 0%
Threonine 0.857mg 1.099mg 0%
Isoleucine 0.976mg 1.062mg 0%
Leucine 1.706mg 2.009mg 0%
Lysine 1.812mg 2.184mg 0%
Methionine 0.558mg 0.709mg 0%
Phenylalanine 0.847mg 0.951mg 0%
Valine 1.065mg 1.129mg 0%
Histidine 0.684mg 0.809mg 0%
Fructose 0.01g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Chuck steak
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
55%
Chuck steak
Minerals Daily Need Coverage Score
60%
Pastrami
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 5.979g)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 1007mg)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 70)
Which food is cheaper?
Chuck steak
Chuck steak is cheaper (difference - $0.2)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.