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  6. Pastrami vs. Sardine

Pastrami vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between Pastrami and Sardine

  • Pastrami has more Zinc, however, Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, Vitamin E , and Copper.
  • Sardine covers your daily need of Vitamin B12 295% more than Pastrami.
  • Pastrami has 4 times more Zinc than Sardine. While Pastrami has 4.98mg of Zinc, Sardine has only 1.31mg.
  • Sardine has less Sodium.

These are the specific foods used in this comparison Beef, cured, pastrami and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Pastrami vs Sardine 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.
Pastrami
Pastrami
1
:
9
Sardine
Sardine
Contains more Zinc +280.2%
Contains more Calcium +3720%
Contains more Iron +31.5%
Contains more Magnesium +129.4%
Contains more Phosphorus +180%
Contains more Potassium +89%
Contains less Sodium -71.5%
Contains more Copper +104.4%
Contains more Manganese +300%
Contains more Selenium +197.7%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Zinc +280.2%
Contains more Calcium +3720%
Contains more Iron +31.5%
Contains more Magnesium +129.4%
Contains more Phosphorus +180%
Contains more Potassium +89%
Contains less Sodium -71.5%
Contains more Copper +104.4%
Contains more Manganese +300%
Contains more Selenium +197.7%

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.
Pastrami
Pastrami
2
:
10
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B6 +32.3%
Contains more Vitamin A +157.1%
Contains more Vitamin E +1600%
Contains more Vitamin D +4700%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +142.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +378.1%
Contains more Vitamin K +271.4%
Pastrami
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +32.3%
Contains more Vitamin A +157.1%
Contains more Vitamin E +1600%
Contains more Vitamin D +4700%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +142.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +378.1%
Contains more Vitamin K +271.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +16.6%
Contains more Protein +12.9%
Contains more Fats +96.7%
Contains more Other +73.5%
Pastrami
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +16.6%
Contains more Protein +12.9%
Contains more Fats +96.7%
Contains more Other +73.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
0
:
3
Sardine
Sardine
Contains less Saturated Fat -43%
Contains more Monounsaturated Fat +82.7%
Contains more Polyunsaturated fat +3450.3%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -43%
Contains more Monounsaturated Fat +82.7%
Contains more Polyunsaturated fat +3450.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Sardine Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 24.62g Sardine
Fats 5.82g 11.45g Sardine
Carbs 0.36g 0g Pastrami
Calories 147kcal 208kcal Sardine
Fructose 0.01g Pastrami
Sugar 0.1g 0g Sardine
Calcium 10mg 382mg Sardine
Iron 2.22mg 2.92mg Sardine
Magnesium 17mg 39mg Sardine
Phosphorus 175mg 490mg Sardine
Potassium 210mg 397mg Sardine
Sodium 1078mg 307mg Sardine
Zinc 4.98mg 1.31mg Pastrami
Copper 0.091mg 0.186mg Sardine
Manganese 0.027mg 0.108mg Sardine
Selenium 17.7µg 52.7µg Sardine
Vitamin A 42IU 108IU Sardine
Vitamin A RAE 2µg 32µg Sardine
Vitamin E 0.12mg 2.04mg Sardine
Vitamin D 4IU 193IU Sardine
Vitamin D 0.1µg 4.8µg Sardine
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.08mg Sardine
Vitamin B2 0.161mg 0.227mg Sardine
Vitamin B3 4.26mg 5.245mg Sardine
Vitamin B5 0.265mg 0.642mg Sardine
Vitamin B6 0.221mg 0.167mg Pastrami
Folate 6µg 10µg Sardine
Vitamin B12 1.87µg 8.94µg Sardine
Vitamin K 0.7µg 2.6µg Sardine
Tryptophan 0.141mg 0.276mg Sardine
Threonine 0.857mg 1.079mg Sardine
Isoleucine 0.976mg 1.134mg Sardine
Leucine 1.706mg 2.001mg Sardine
Lysine 1.812mg 2.26mg Sardine
Methionine 0.558mg 0.729mg Sardine
Phenylalanine 0.847mg 0.961mg Sardine
Valine 1.065mg 1.268mg Sardine
Histidine 0.684mg 0.725mg Sardine
Cholesterol 68mg 142mg Pastrami
Saturated Fat 2.681g 1.528g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 2.118g 3.869g Sardine
Polyunsaturated fat 0.145g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Sardine
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
131%
Sardine
Minerals Daily Need Coverage Score
60%
Pastrami
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 771mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 1.153g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 74mg)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $4.8)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.