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Pastrami vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between pastrami and gouda cheese?

  • Pastrami is higher in vitamin B3, iron, vitamin B12, and choline, yet gouda cheese is higher in calcium, phosphorus, and vitamin B2.
  • Gouda cheese's daily need coverage for saturated fat is 75% more.
  • Pastrami has 68 times more vitamin B3 than gouda cheese. While pastrami has 4.26mg of vitamin B3, gouda cheese has only 0.063mg.
  • The amount of sodium in gouda cheese is lower.
  • The glycemic index of gouda cheese is lower.

We used Beef, cured, pastrami and Cheese, gouda types in this article.

Infographic

Pastrami vs Gouda cheese 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +73.6%
Contains more IronIron +825%
Contains more CopperCopper +152.8%
Contains more ZincZinc +27.7%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +22.1%
Contains more MagnesiumMagnesium +70.6%
Contains more CalciumCalcium +6900%
Contains more PhosphorusPhosphorus +212%
Contains less SodiumSodium -24%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B3Vitamin B3 +6661.9%
Contains more Vitamin B6Vitamin B6 +176.3%
Contains more Vitamin B12Vitamin B12 +21.4%
Contains more CholineCholine +429.9%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +250%

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% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more WaterWater +67.7%
Contains more ProteinProtein +14.4%
Contains more FatsFats +371.5%
Contains more CarbsCarbs +516.7%
Contains more OtherOther +58.2%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +265.8%
Contains more Poly. FatPolyunsaturated fat +353.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Gouda cheese DV% diff.
Calcium 10mg 700mg 69%
Saturated fat 2.681g 17.614g 68%
Phosphorus 175mg 546mg 53%
Fats 5.82g 27.44g 33%
Vitamin B3 4.26mg 0.063mg 26%
Iron 2.22mg 0.24mg 25%
Vitamin A 2µg 165µg 18%
Cholesterol 68mg 114mg 15%
Monounsaturated fat 2.118g 7.747g 14%
Vitamin B12 1.87µg 1.54µg 14%
Vitamin B2 0.161mg 0.334mg 13%
Choline 81.6mg 15.4mg 12%
Vitamin B6 0.221mg 0.08mg 11%
Sodium 1078mg 819mg 11%
Calories 147kcal 356kcal 10%
Zinc 4.98mg 3.9mg 10%
Copper 0.091mg 0.036mg 6%
Selenium 17.7µg 14.5µg 6%
Protein 21.8g 24.94g 6%
Folate 6µg 21µg 4%
Potassium 210mg 121mg 3%
Magnesium 17mg 29mg 3%
Polyunsaturated fat 0.145g 0.657g 3%
Vitamin B5 0.265mg 0.34mg 2%
Vitamin B1 0.052mg 0.03mg 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin D 4IU 20IU 2%
Manganese 0.027mg 0.011mg 1%
Vitamin E 0.12mg 0.24mg 1%
Vitamin K 0.7µg 2.3µg 1%
Carbs 0.36g 2.22g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 2.22g N/A
Sugar 0.1g 2.22g N/A
Tryptophan 0.141mg 0.352mg 0%
Threonine 0.857mg 0.93mg 0%
Isoleucine 0.976mg 1.306mg 0%
Leucine 1.706mg 2.564mg 0%
Lysine 1.812mg 2.654mg 0%
Methionine 0.558mg 0.719mg 0%
Phenylalanine 0.847mg 1.431mg 0%
Valine 1.065mg 1.806mg 0%
Histidine 0.684mg 1.032mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Gouda cheese
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
32%
Gouda cheese
Minerals Daily Need Coverage Score
60%
Pastrami
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 14.933g)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 259mg)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 70)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.2)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.