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  6. Pastrami vs. Flank steak

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
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
4
:
6
Flank steak
Flank steak
Contains more Iron +27.6%
Contains more Copper +11%
Contains more Manganese +200%
Contains more Calcium +100%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
Contains more Potassium +61.4%
Contains less Sodium -94.8%
Contains more Selenium +66.1%
Equal in Zinc - 4.9
Equal in Copper - 0.082
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +27.6%
Contains more Copper +11%
Contains more Manganese +200%
Contains more Calcium +100%
Contains more Magnesium +35.3%
Contains more Phosphorus +20%
Contains more Potassium +61.4%
Contains less Sodium -94.8%
Contains more Selenium +66.1%
Equal in Zinc - 4.9
Equal in Copper - 0.082

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
5
:
7
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +50%
Contains more Vitamin K +100%
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%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +50%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Protein +26.9%
Contains more Fats +41.4%
Equal in Water - 64.17
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
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Protein +26.9%
Contains more Fats +41.4%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -21%
Contains more Monounsaturated Fat +56.6%
Contains more Polyunsaturated fat +122.1%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -21%
Contains more Monounsaturated Fat +56.6%
Contains more Polyunsaturated fat +122.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Flank steak Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 27.66g Flank steak
Fats 5.82g 8.23g Flank steak
Carbs 0.36g 0g Pastrami
Calories 147kcal 192kcal Flank steak
Fructose 0.01g Pastrami
Sugar 0.1g 0g Flank steak
Calcium 10mg 20mg Flank steak
Iron 2.22mg 1.74mg Pastrami
Magnesium 17mg 23mg Flank steak
Phosphorus 175mg 210mg Flank steak
Potassium 210mg 339mg Flank steak
Sodium 1078mg 56mg Flank steak
Zinc 4.98mg 4.9mg Pastrami
Copper 0.091mg 0.082mg Pastrami
Manganese 0.027mg 0.009mg Pastrami
Selenium 17.7µg 29.4µg Flank steak
Vitamin A 42IU 0IU Pastrami
Vitamin A RAE 2µg 0µg Pastrami
Vitamin E 0.12mg 0.38mg Flank steak
Vitamin D 4IU Pastrami
Vitamin D 0.1µg Pastrami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.075mg Flank steak
Vitamin B2 0.161mg 0.133mg Pastrami
Vitamin B3 4.26mg 7.363mg Flank steak
Vitamin B5 0.265mg 0.545mg Flank steak
Vitamin B6 0.221mg 0.579mg Flank steak
Folate 6µg 9µg Flank steak
Vitamin B12 1.87µg 1.63µg Pastrami
Vitamin K 0.7µg 1.4µg Flank steak
Tryptophan 0.141mg 0.182mg Flank steak
Threonine 0.857mg 1.105mg Flank steak
Isoleucine 0.976mg 1.259mg Flank steak
Leucine 1.706mg 2.201mg Flank steak
Lysine 1.812mg 2.338mg Flank steak
Methionine 0.558mg 0.72mg Flank steak
Phenylalanine 0.847mg 1.093mg Flank steak
Valine 1.065mg 1.372mg Flank steak
Histidine 0.684mg 0.883mg Flank steak
Cholesterol 68mg 79mg Pastrami
Saturated Fat 2.681g 3.395g Pastrami
Monounsaturated Fat 2.118g 3.317g Flank steak
Polyunsaturated fat 0.145g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Flank steak
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
48%
Flank steak
Minerals Daily Need Coverage Score
60%
Pastrami
54%
Flank steak

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 is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.