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Pastrami vs Flank steak - In-Depth Nutrition Comparison

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Summary of differences between Pastrami and Flank steak

  • Pastrami has more Vitamin B12 and Iron, however Flank steak is higher in Vitamin B6, Selenium, Vitamin B3 and Vitamin B5.
  • Pastrami covers your daily need of Sodium 44% more than Flank steak.
  • Flank steak has less Sodium.

These are the specific foods used in this comparison Beef, cured, pastrami and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pastrami vs Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +27.6%
Contains more Copper +11%
Contains more Calcium +100%
Contains more Potassium +61.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
Contains less Sodium -94.8%
Equal in Copper - 0.082
Equal in Zinc - 4.9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 3% 19% 13% 31% 136% 75% 141%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Iron +27.6%
Contains more Copper +11%
Contains more Calcium +100%
Contains more Potassium +61.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
Contains less Sodium -94.8%
Equal in Copper - 0.082
Equal in Zinc - 4.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B12 +14.7%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B3 +72.8%
Contains more Vitamin B5 +105.7%
Contains more Vitamin B6 +162%
Contains more Vitamin K +100%
Contains more Folate +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 3% 3% 3% 14% 38% 80% 16% 51% 234% 2% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B12 +14.7%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B3 +72.8%
Contains more Vitamin B5 +105.7%
Contains more Vitamin B6 +162%
Contains more Vitamin K +100%
Contains more Folate +50%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
37
Pastrami
48
Flank steak
Mineral Summary Score
62
Pastrami
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
131%
Pastrami
166%
Flank steak
Carbohydrates
0%
Pastrami
0%
Flank steak
Fats
27%
Pastrami
38%
Flank steak

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pastrami Flank steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pastrami Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 0.714g)
Which food contains less Sugars?
Flank steak
Flank steak contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1022mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 70)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pastrami Flank steak Opinion
Calories 147 192 Flank steak
Protein 21.8 27.66 Flank steak
Fats 5.82 8.23 Flank steak
Vitamin C 0.3 0 Pastrami
Carbs 0.36 0 Pastrami
Cholesterol 68 79 Pastrami
Vitamin D 4 Pastrami
Iron 2.22 1.74 Pastrami
Calcium 10 20 Flank steak
Potassium 210 339 Flank steak
Magnesium 17 23 Flank steak
Sugars 0.1 0 Flank steak
Fiber 0 0
Copper 0.091 0.082 Pastrami
Zinc 4.98 4.9 Pastrami
Starch
Phosphorus 175 210 Flank steak
Sodium 1078 56 Flank steak
Vitamin A 42 0 Pastrami
Vitamin E 0.12 0.38 Flank steak
Vitamin D 0.1 Pastrami
Vitamin B1 0.052 0.075 Flank steak
Vitamin B2 0.161 0.133 Pastrami
Vitamin B3 4.26 7.363 Flank steak
Vitamin B5 0.265 0.545 Flank steak
Vitamin B6 0.221 0.579 Flank steak
Vitamin B12 1.87 1.63 Pastrami
Vitamin K 0.7 1.4 Flank steak
Folate 6 9 Flank steak
Trans Fat
Saturated Fat 2.681 3.395 Pastrami
Monounsaturated Fat 2.118 3.317 Flank steak
Polyunsaturated fat 0.145 0.322 Flank steak
Tryptophan 0.141 0.182 Flank steak
Threonine 0.857 1.105 Flank steak
Isoleucine 0.976 1.259 Flank steak
Leucine 1.706 2.201 Flank steak
Lysine 1.812 2.338 Flank steak
Methionine 0.558 0.72 Flank steak
Phenylalanine 0.847 1.093 Flank steak
Valine 1.065 1.372 Flank steak
Histidine 0.684 0.883 Flank steak
Fructose 0.01 Pastrami

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.