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  6. Pastrami vs. Heart of palm

Pastrami vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between pastrami and heart of palm?

  • Pastrami is higher in vitamin B12, selenium, vitamin B3, and choline, yet heart of palm is higher in copper, potassium, and vitamin B6.
  • Pastrami's daily need coverage for vitamin B12 is 78% more.
  • The glycemic index of heart of palm is lower.

We used Beef, cured, pastrami and Hearts of palm, raw types in this article.

Infographic

Pastrami vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +70%
Contains more IronIron +31.4%
Contains more ZincZinc +33.5%
Contains more PhosphorusPhosphorus +25%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2428.6%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +760%
Contains more CopperCopper +607.7%
Contains less SodiumSodium -98.7%

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%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +373.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2566.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B6Vitamin B6 +266.5%
Contains more FolateFolate +300%
~equal in Vitamin B1 ~0.05mg

All nutrients comparison - raw data values

Nutrient Pastrami Heart of palm DV% diff.
Vitamin B12 1.87µg 0µg 78%
Copper 0.091mg 0.644mg 61%
Potassium 210mg 1806mg 47%
Sodium 1078mg 14mg 46%
Vitamin B6 0.221mg 0.81mg 45%
Protein 21.8g 2.7g 38%
Selenium 17.7µg 0.7µg 31%
Cholesterol 68mg 0mg 23%
Vitamin B3 4.26mg 0.9mg 21%
Choline 81.6mg 0mg 15%
Saturated fat 2.681g 0.046g 12%
Zinc 4.98mg 3.73mg 11%
Vitamin C 0.3mg 8mg 9%
Fats 5.82g 0.2g 9%
Carbs 0.36g 25.61g 8%
Iron 2.22mg 1.69mg 7%
Fiber 0g 1.5g 6%
Folate 6µg 24µg 5%
Monounsaturated fat 2.118g 0.005g 5%
Phosphorus 175mg 140mg 5%
Vitamin B5 0.265mg 5%
Vitamin E 0.12mg 0.5mg 3%
Calories 147kcal 115kcal 2%
Magnesium 17mg 10mg 2%
Vitamin B2 0.161mg 0.18mg 1%
Manganese 0.027mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 0.7µg 0µg 1%
Calcium 10mg 18mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.36g 24.11g N/A
Sugar 0.1g 17.16g N/A
Vitamin A 2µg 3µg 0%
Vitamin B1 0.052mg 0.05mg 0%
Polyunsaturated fat 0.145g 0.089g 0%
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +707.4%
Contains more FatsFats +2810%
Contains more OtherOther +25.1%
Contains more CarbsCarbs +7013.9%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +42260%
Contains more Poly. FatPolyunsaturated fat +62.9%
Contains less Sat. FatSaturated fat -98.3%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.