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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 for sodium, 44% more than flank steak.
  • Flank steak has less sodium.
  • The glycemic index of pastrami is higher.

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.
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more IronIron +27.6%
Contains more ManganeseManganese +200%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +61.4%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +66.1%
~equal in Copper ~0.082mg
~equal in Zinc ~4.9mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B12Vitamin B12 +14.7%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B3Vitamin B3 +72.8%
Contains more Vitamin B5Vitamin B5 +105.7%
Contains more Vitamin B6Vitamin B6 +162%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +50%
Contains more CholineCholine +29.2%

All nutrients comparison - raw data values

Nutrient Pastrami Flank steak DV% diff.
Sodium 1078mg 56mg 44%
Vitamin B6 0.221mg 0.579mg 28%
Selenium 17.7µg 29.4µg 21%
Vitamin B3 4.26mg 7.363mg 19%
Protein 21.8g 27.66g 12%
Vitamin B12 1.87µg 1.63µg 10%
Vitamin B5 0.265mg 0.545mg 6%
Iron 2.22mg 1.74mg 6%
Phosphorus 175mg 210mg 5%
Fats 5.82g 8.23g 4%
Choline 81.6mg 105.4mg 4%
Cholesterol 68mg 79mg 4%
Potassium 210mg 339mg 4%
Monounsaturated fat 2.118g 3.317g 3%
Saturated fat 2.681g 3.395g 3%
Vitamin B2 0.161mg 0.133mg 2%
Calories 147kcal 192kcal 2%
Vitamin B1 0.052mg 0.075mg 2%
Vitamin E 0.12mg 0.38mg 2%
Vitamin D 0.1µg 1%
Manganese 0.027mg 0.009mg 1%
Polyunsaturated fat 0.145g 0.322g 1%
Zinc 4.98mg 4.9mg 1%
Copper 0.091mg 0.082mg 1%
Calcium 10mg 20mg 1%
Magnesium 17mg 23mg 1%
Vitamin D 4IU 1%
Vitamin K 0.7µg 1.4µg 1%
Folate 6µg 9µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 0g N/A
Carbs 0.36g 0g 0%
Sugar 0.1g 0g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0.182mg 0%
Threonine 0.857mg 1.105mg 0%
Isoleucine 0.976mg 1.259mg 0%
Leucine 1.706mg 2.201mg 0%
Lysine 1.812mg 2.338mg 0%
Methionine 0.558mg 0.72mg 0%
Phenylalanine 0.847mg 1.093mg 0%
Valine 1.065mg 1.372mg 0%
Histidine 0.684mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4250%
Contains more ProteinProtein +26.9%
Contains more FatsFats +41.4%
~equal in Water ~64.17g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -21%
Contains more Mono. FatMonounsaturated fat +56.6%
Contains more Poly. FatPolyunsaturated fat +122.1%

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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. 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.