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  6. Pastrami vs. English muffin

Pastrami vs. English muffin — In-Depth Nutrition Comparison

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The main differences between pastrami and English muffins

  • Pastrami is richer in vitamin B12, zinc, vitamin B3, iron, and vitamin B6, yet English muffins are richer in manganese and fiber.
  • Daily need coverage for vitamin B12 for pastrami is 76% higher.

Food types used in this article are Beef, cured, pastrami and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Pastrami vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +149.4%
Contains more ZincZinc +611.4%
Contains more PhosphorusPhosphorus +31.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +420%
Contains more CopperCopper +41.8%
Contains less SodiumSodium -57%
Contains more ManganeseManganese +1222.2%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +172%
Contains more Vitamin B6Vitamin B6 +414%
Contains more Vitamin B12Vitamin B12 +4575%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +248.1%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more FolateFolate +516.7%
~equal in Vitamin B2 ~0.154mg

All nutrients comparison - raw data values

Nutrient Pastrami English muffin DV% diff.
Vitamin B12 1.87µg 0.04µg 76%
Zinc 4.98mg 0.7mg 39%
Selenium 17.7µg 32%
Protein 21.8g 7.7g 28%
Sodium 1078mg 464mg 27%
Cholesterol 68mg 0mg 23%
Iron 2.22mg 0.89mg 17%
Vitamin B3 4.26mg 1.566mg 17%
Carbs 0.36g 46g 15%
Choline 81.6mg 15%
Vitamin B6 0.221mg 0.043mg 14%
Manganese 0.027mg 0.357mg 14%
Fiber 0g 2.7g 11%
Saturated fat 2.681g 0.259g 11%
Vitamin B1 0.052mg 0.181mg 11%
Folate 6µg 37µg 8%
Fats 5.82g 1.8g 6%
Phosphorus 175mg 133mg 6%
Monounsaturated fat 2.118g 0.302g 5%
Polyunsaturated fat 0.145g 0.888g 5%
Vitamin B5 0.265mg 0.446mg 4%
Calories 147kcal 235kcal 4%
Calcium 10mg 52mg 4%
Copper 0.091mg 0.129mg 4%
Potassium 210mg 131mg 2%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin B2 0.161mg 0.154mg 1%
Vitamin E 0.12mg 1%
Vitamin K 0.7µg 1%
Magnesium 17mg 21mg 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 0.36g 43.3g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0.092mg 0%
Threonine 0.857mg 0.242mg 0%
Isoleucine 0.976mg 0.315mg 0%
Leucine 1.706mg 0.553mg 0%
Lysine 1.812mg 0.241mg 0%
Methionine 0.558mg 0.139mg 0%
Phenylalanine 0.847mg 0.379mg 0%
Valine 1.065mg 0.353mg 0%
Histidine 0.684mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +183.1%
Contains more FatsFats +223.3%
Contains more WaterWater +65.2%
Contains more CarbsCarbs +12677.8%
~equal in Other ~2.4g

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +601.3%
Contains less Sat. FatSaturated fat -90.3%
Contains more Poly. FatPolyunsaturated fat +512.4%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.