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Pastrami vs. Coconut — In-Depth Nutrition Comparison

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How are pastrami and coconut different?

  • Pastrami is higher in vitamin B12, zinc, vitamin B3, and selenium; however, coconut is richer in manganese, copper, and fiber.
  • Daily need coverage for saturated fat for coconut is 135% higher.
  • Coconut has less cholesterol.
  • Coconut has a lower glycemic index (59) than pastrami (70).

Beef, cured, pastrami and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Pastrami vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more ZincZinc +352.7%
Contains more PhosphorusPhosphorus +54.9%
Contains more SeleniumSelenium +75.2%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +69.5%
Contains more CopperCopper +378%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +5455.6%
~equal in Iron ~2.43mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +688.9%
Contains more Vitamin B6Vitamin B6 +309.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +574.4%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more FolateFolate +333.3%

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +554.7%
Contains more WaterWater +48%
Contains more OtherOther +159.4%
Contains more FatsFats +475.4%
Contains more CarbsCarbs +4130.6%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +48.6%
Contains more Poly. FatPolyunsaturated fat +152.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Coconut DV% diff.
Saturated fat 2.681g 29.698g 123%
Vitamin B12 1.87µg 0µg 78%
Manganese 0.027mg 1.5mg 64%
Sodium 1078mg 20mg 46%
Fats 5.82g 33.49g 43%
Copper 0.091mg 0.435mg 38%
Protein 21.8g 3.33g 37%
Fiber 0g 9g 36%
Zinc 4.98mg 1.1mg 35%
Cholesterol 68mg 0mg 23%
Vitamin B3 4.26mg 0.54mg 23%
Selenium 17.7µg 10.1µg 14%
Choline 81.6mg 12.1mg 13%
Vitamin B6 0.221mg 0.054mg 13%
Vitamin B2 0.161mg 0.02mg 11%
Calories 147kcal 354kcal 10%
Phosphorus 175mg 113mg 9%
Carbs 0.36g 15.23g 5%
Folate 6µg 26µg 5%
Magnesium 17mg 32mg 4%
Potassium 210mg 356mg 4%
Vitamin C 0.3mg 3.3mg 3%
Iron 2.22mg 2.43mg 3%
Monounsaturated fat 2.118g 1.425g 2%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.145g 0.366g 1%
Vitamin E 0.12mg 0.24mg 1%
Vitamin D 4IU 0IU 1%
Vitamin B5 0.265mg 0.3mg 1%
Vitamin B1 0.052mg 0.066mg 1%
Net carbs 0.36g 6.23g N/A
Calcium 10mg 14mg 0%
Sugar 0.1g 6.23g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0.7µg 0.2µg 0%
Tryptophan 0.141mg 0.039mg 0%
Threonine 0.857mg 0.121mg 0%
Isoleucine 0.976mg 0.131mg 0%
Leucine 1.706mg 0.247mg 0%
Lysine 1.812mg 0.147mg 0%
Methionine 0.558mg 0.062mg 0%
Phenylalanine 0.847mg 0.169mg 0%
Valine 1.065mg 0.202mg 0%
Histidine 0.684mg 0.077mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
60%
Pastrami
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 6.13g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 27.017g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 1058mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 11)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.