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Pastrami vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the main differences between Pastrami and Fortune cookie?

  • Pastrami is richer in Vitamin B12, Zinc, Selenium, Phosphorus, Vitamin B6, Vitamin B3, and Choline, yet Fortune cookie is richer in Folate.
  • Pastrami's daily need coverage for Vitamin B12 is 78% higher.
  • Pastrami has 35 times more Sodium than Fortune cookie. Pastrami has 1078mg of Sodium, while Fortune cookie has 31mg.

We used Beef, cured, pastrami and Cookies, fortune types in this comparison.

Infographic

Pastrami vs Fortune 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.
Contains more Iron +54.2%
Contains more Magnesium +142.9%
Contains more Phosphorus +400%
Contains more Potassium +412.2%
Contains more Zinc +2829.4%
Contains more Copper +51.7%
Contains more Selenium +510.3%
Contains more Calcium +20%
Contains less Sodium -97.1%
Contains more Manganese +603.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 54% 5% 15% 4% 5% 5% 20% 25% 16%
Contains more Iron +54.2%
Contains more Magnesium +142.9%
Contains more Phosphorus +400%
Contains more Potassium +412.2%
Contains more Zinc +2829.4%
Contains more Copper +51.7%
Contains more Selenium +510.3%
Contains more Calcium +20%
Contains less Sodium -97.1%
Contains more Manganese +603.7%

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.
:
Contains more Vitamin A +1300%
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +131.5%
Contains more Vitamin B6 +1600%
Contains more Vitamin B12 +18600%
Contains more Vitamin B1 +250%
Contains more Vitamin B5 +12.1%
Contains more Folate +1000%
Contains more Vitamin K +57.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 46% 30% 35% 18% 3% 50% 2% 3%
Contains more Vitamin A +1300%
Contains more Vitamin E +300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.8%
Contains more Vitamin B3 +131.5%
Contains more Vitamin B6 +1600%
Contains more Vitamin B12 +18600%
Contains more Vitamin B1 +250%
Contains more Vitamin B5 +12.1%
Contains more Folate +1000%
Contains more Vitamin K +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +419%
Contains more Fats +115.6%
Contains more Water +769.1%
Contains more Other +126.4%
Contains more Carbs +23233.3%
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% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more Protein +419%
Contains more Fats +115.6%
Contains more Water +769.1%
Contains more Other +126.4%
Contains more Carbs +23233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +57.5%
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +221.4%
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
27% 54% 19%
Saturated Fat: 0.669 g
Monounsaturated Fat: 1.345 g
Polyunsaturated fat: 0.466 g
Contains more Monounsaturated Fat +57.5%
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +221.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Fortune cookie Opinion
Net carbs 0.36g 82.4g Fortune cookie
Protein 21.8g 4.2g Pastrami
Fats 5.82g 2.7g Pastrami
Carbs 0.36g 84g Fortune cookie
Calories 147kcal 378kcal Fortune cookie
Fructose 0.01g Pastrami
Sugar 0.1g 45.42g Pastrami
Fiber 0g 1.6g Fortune cookie
Calcium 10mg 12mg Fortune cookie
Iron 2.22mg 1.44mg Pastrami
Magnesium 17mg 7mg Pastrami
Phosphorus 175mg 35mg Pastrami
Potassium 210mg 41mg Pastrami
Sodium 1078mg 31mg Fortune cookie
Zinc 4.98mg 0.17mg Pastrami
Copper 0.091mg 0.06mg Pastrami
Manganese 0.027mg 0.19mg Fortune cookie
Selenium 17.7µg 2.9µg Pastrami
Vitamin A 42IU 3IU Pastrami
Vitamin A RAE 2µg 1µg Pastrami
Vitamin E 0.12mg 0.03mg Pastrami
Vitamin D 4IU 0IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.182mg Fortune cookie
Vitamin B2 0.161mg 0.13mg Pastrami
Vitamin B3 4.26mg 1.84mg Pastrami
Vitamin B5 0.265mg 0.297mg Fortune cookie
Vitamin B6 0.221mg 0.013mg Pastrami
Folate 6µg 66µg Fortune cookie
Vitamin B12 1.87µg 0.01µg Pastrami
Vitamin K 0.7µg 1.1µg Fortune cookie
Tryptophan 0.141mg 0.061mg Pastrami
Threonine 0.857mg 0.123mg Pastrami
Isoleucine 0.976mg 0.165mg Pastrami
Leucine 1.706mg 0.295mg Pastrami
Lysine 1.812mg 0.157mg Pastrami
Methionine 0.558mg 0.076mg Pastrami
Phenylalanine 0.847mg 0.203mg Pastrami
Valine 1.065mg 0.192mg Pastrami
Histidine 0.684mg 0.088mg Pastrami
Cholesterol 68mg 2mg Fortune cookie
Saturated Fat 2.681g 0.669g Fortune cookie
Omega-3 - DHA 0g 0.001g Fortune cookie
Monounsaturated Fat 2.118g 1.345g Pastrami
Polyunsaturated fat 0.145g 0.466g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Fortune cookie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Fortune cookie
Minerals Daily Need Coverage Score
60%
Pastrami
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 45.32g)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 1047mg)
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Fortune cookie
Fortune cookie is lower in Saturated Fat (difference - 2.012g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.2)

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.