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  6. Pastrami vs. Couscous

Pastrami vs. Couscous — In-Depth Nutrition Comparison

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The main differences between pastrami and couscous

  • Pastrami is richer in vitamin B12, zinc, iron, phosphorus, vitamin B3, and choline, yet couscous is richer in selenium.
  • Daily need coverage for vitamin B12 for pastrami is 78% higher.

Food types used in this article are Beef, cured, pastrami and Couscous, cooked.

Infographic

Pastrami vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +262.1%
Contains more IronIron +484.2%
Contains more CopperCopper +122%
Contains more ZincZinc +1815.4%
Contains more PhosphorusPhosphorus +695.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +211.1%
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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +333.4%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +2372.7%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B5Vitamin B5 +40%
Contains more FolateFolate +150%
~equal in Vitamin E ~0.13mg

All nutrients comparison - raw data values

Nutrient Pastrami Couscous DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 5mg 47%
Zinc 4.98mg 0.26mg 43%
Protein 21.8g 3.79g 36%
Cholesterol 68mg 0mg 23%
Iron 2.22mg 0.38mg 23%
Phosphorus 175mg 22mg 22%
Vitamin B3 4.26mg 0.983mg 20%
Selenium 17.7µg 27.5µg 18%
Choline 81.6mg 3.3mg 14%
Vitamin B6 0.221mg 0.051mg 13%
Saturated fat 2.681g 0.029g 12%
Vitamin B2 0.161mg 0.027mg 10%
Fats 5.82g 0.16g 9%
Carbs 0.36g 23.22g 8%
Fiber 0g 1.4g 6%
Copper 0.091mg 0.041mg 6%
Monounsaturated fat 2.118g 0.022g 5%
Potassium 210mg 58mg 4%
Folate 6µg 15µg 2%
Vitamin B5 0.265mg 0.371mg 2%
Calories 147kcal 112kcal 2%
Magnesium 17mg 8mg 2%
Manganese 0.027mg 0.084mg 2%
Vitamin K 0.7µg 0.1µg 1%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.145g 0.064g 1%
Vitamin B1 0.052mg 0.063mg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 21.82g N/A
Calcium 10mg 8mg 0%
Sugar 0.1g 0.1g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.12mg 0.13mg 0%
Tryptophan 0.141mg 0.049mg 0%
Threonine 0.857mg 0.1mg 0%
Isoleucine 0.976mg 0.147mg 0%
Leucine 1.706mg 0.259mg 0%
Lysine 1.812mg 0.073mg 0%
Methionine 0.558mg 0.059mg 0%
Phenylalanine 0.847mg 0.184mg 0%
Valine 1.065mg 0.162mg 0%
Histidine 0.684mg 0.077mg 0%
Fructose 0.01g 0%

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +475.2%
Contains more FatsFats +3537.5%
Contains more OtherOther +857.7%
Contains more CarbsCarbs +6350%
~equal in Water ~72.57g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +9527.3%
Contains more Poly. FatPolyunsaturated fat +126.6%
Contains less Sat. FatSaturated fat -98.9%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.