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Pastrami vs. Cod — In-Depth Nutrition Comparison

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Significant differences between pastrami and cod

  • Pastrami has more zinc, vitamin B12, iron, vitamin B3, and vitamin B2; however, cod is richer in vitamin B5 and selenium.
  • Cod covers your daily vitamin B5 needs 3055% more than pastrami.
  • Cod has 20 times less saturated fat than pastrami. Pastrami has 2.681g of saturated fat, while cod has 0.131g.
  • Pastrami has a higher glycemic index. The glycemic index of pastrami is 70, while the glycemic index of cod is 0.

Specific food types used in this comparison are Beef, cured, pastrami and Fish, cod, Atlantic, raw.

Infographic

Pastrami vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +484.2%
Contains more CopperCopper +225%
Contains more ZincZinc +1006.7%
Contains more ManganeseManganese +80%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +96.7%
Contains more PhosphorusPhosphorus +16%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +87%

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%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B2Vitamin B2 +147.7%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B12Vitamin B12 +105.5%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B5Vitamin B5 +57635.8%
Contains more Vitamin B6Vitamin B6 +10.9%
Contains more FolateFolate +16.7%

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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +22.4%
Contains more FatsFats +768.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +730%
Contains more WaterWater +16.8%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +2153.2%
Contains less Sat. FatSaturated fat -95.1%
Contains more Poly. FatPolyunsaturated fat +59.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Cod DV% diff.
Vitamin B5 0.265mg 153mg 3055%
Sodium 1078mg 54mg 45%
Zinc 4.98mg 0.45mg 41%
Vitamin B12 1.87µg 0.91µg 40%
Selenium 17.7µg 33.1µg 28%
Iron 2.22mg 0.38mg 23%
Vitamin B3 4.26mg 2.063mg 14%
Saturated fat 2.681g 0.131g 12%
Fats 5.82g 0.67g 8%
Protein 21.8g 17.81g 8%
Cholesterol 68mg 43mg 8%
Vitamin B2 0.161mg 0.065mg 7%
Copper 0.091mg 0.028mg 7%
Potassium 210mg 413mg 6%
Monounsaturated fat 2.118g 0.094g 5%
Magnesium 17mg 32mg 4%
Phosphorus 175mg 203mg 4%
Vitamin D 4IU 36IU 4%
Vitamin D 0.1µg 0.9µg 4%
Choline 81.6mg 65.2mg 3%
Calories 147kcal 82kcal 3%
Vitamin E 0.12mg 0.64mg 3%
Vitamin B1 0.052mg 0.076mg 2%
Vitamin B6 0.221mg 0.245mg 2%
Manganese 0.027mg 0.015mg 1%
Vitamin A 2µg 12µg 1%
Calcium 10mg 16mg 1%
Vitamin K 0.7µg 0.1µg 1%
Vitamin C 0.3mg 1mg 1%
Polyunsaturated fat 0.145g 0.231g 1%
Carbs 0.36g 0g 0%
Net carbs 0.36g 0g N/A
Sugar 0.1g 0g N/A
Folate 6µg 7µg 0%
Tryptophan 0.141mg 0.199mg 0%
Threonine 0.857mg 0.781mg 0%
Isoleucine 0.976mg 0.821mg 0%
Leucine 1.706mg 1.447mg 0%
Lysine 1.812mg 1.635mg 0%
Methionine 0.558mg 0.527mg 0%
Phenylalanine 0.847mg 0.695mg 0%
Valine 1.065mg 0.917mg 0%
Histidine 0.684mg 0.524mg 0%
Fructose 0.01g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
60%
Pastrami
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1024mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.55g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 70)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.9)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.