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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 for 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.
  • The glycemic index of pastrami is higher.

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
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ZincZinc +280.2%
Contains more MagnesiumMagnesium +129.4%
Contains more CalciumCalcium +3720%
Contains more PotassiumPotassium +89%
Contains more IronIron +31.5%
Contains more CopperCopper +104.4%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -71.5%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +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.
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%
Sardine
10
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +142.3%
Contains more Vitamin B12Vitamin B12 +378.1%
Contains more Vitamin KVitamin K +271.4%
Contains more FolateFolate +66.7%
~equal in Choline ~75mg

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
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 CarbsCarbs +∞%
Contains more WaterWater +16.6%
Contains more ProteinProtein +12.9%
Contains more FatsFats +96.7%
Contains more OtherOther +73.5%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -43%
Contains more Mono. FatMonounsaturated fat +82.7%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin B12 1.87µg 8.94µg 295%
Selenium 17.7µg 52.7µg 64%
Phosphorus 175mg 490mg 45%
Calcium 10mg 382mg 37%
Sodium 1078mg 307mg 34%
Polyunsaturated fat 0.145g 5.148g 33%
Zinc 4.98mg 1.31mg 33%
Cholesterol 68mg 142mg 25%
Vitamin D 4IU 193IU 24%
Vitamin D 0.1µg 4.8µg 24%
Vitamin E 0.12mg 2.04mg 13%
Copper 0.091mg 0.186mg 11%
Fats 5.82g 11.45g 9%
Iron 2.22mg 2.92mg 9%
Vitamin B5 0.265mg 0.642mg 8%
Protein 21.8g 24.62g 6%
Vitamin B3 4.26mg 5.245mg 6%
Potassium 210mg 397mg 6%
Magnesium 17mg 39mg 5%
Saturated fat 2.681g 1.528g 5%
Vitamin B2 0.161mg 0.227mg 5%
Vitamin B6 0.221mg 0.167mg 4%
Manganese 0.027mg 0.108mg 4%
Monounsaturated fat 2.118g 3.869g 4%
Calories 147kcal 208kcal 3%
Vitamin A 2µg 32µg 3%
Vitamin B1 0.052mg 0.08mg 2%
Vitamin K 0.7µg 2.6µg 2%
Folate 6µg 10µg 1%
Choline 81.6mg 75mg 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 0g 0%
Net carbs 0.36g 0g N/A
Sugar 0.1g 0g N/A
Tryptophan 0.141mg 0.276mg 0%
Threonine 0.857mg 1.079mg 0%
Isoleucine 0.976mg 1.134mg 0%
Leucine 1.706mg 2.001mg 0%
Lysine 1.812mg 2.26mg 0%
Methionine 0.558mg 0.729mg 0%
Phenylalanine 0.847mg 0.961mg 0%
Valine 1.065mg 1.268mg 0%
Histidine 0.684mg 0.725mg 0%
Fructose 0.01g 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
119%
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.