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Pastrami vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between pastrami and corn raw

  • Corn raw has less vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline.
  • Pastrami's daily need coverage for vitamin B12 is 78% more.
  • Pastrami has a higher glycemic index than corn raw.

The food varieties used in the comparison are Beef, cured, pastrami and Corn, sweet, yellow, raw.

Infographic

Pastrami vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +400%
Contains more IronIron +326.9%
Contains more CopperCopper +68.5%
Contains more ZincZinc +982.6%
Contains more PhosphorusPhosphorus +96.6%
Contains more SeleniumSelenium +2850%
Contains more MagnesiumMagnesium +117.6%
Contains more PotassiumPotassium +28.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +503.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin B6Vitamin B6 +137.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +133.3%
Contains more CholineCholine +254.8%
Contains more Vitamin CVitamin C +2166.7%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B1Vitamin B1 +198.1%
Contains more Vitamin B5Vitamin B5 +170.6%
Contains more FolateFolate +600%

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +566.7%
Contains more FatsFats +331.1%
Contains more OtherOther +295.2%
Contains more CarbsCarbs +5094.4%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +390.3%
Contains less Sat. FatSaturated fat -87.9%
Contains more Poly. FatPolyunsaturated fat +235.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +19300%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Corn raw DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 15mg 46%
Zinc 4.98mg 0.46mg 41%
Protein 21.8g 3.27g 37%
Selenium 17.7µg 0.6µg 31%
Cholesterol 68mg 0mg 23%
Iron 2.22mg 0.52mg 21%
Vitamin B3 4.26mg 1.77mg 16%
Phosphorus 175mg 89mg 12%
Saturated fat 2.681g 0.325g 11%
Choline 81.6mg 23mg 11%
Vitamin B6 0.221mg 0.093mg 10%
Vitamin B1 0.052mg 0.155mg 9%
Folate 6µg 42µg 9%
Vitamin B5 0.265mg 0.717mg 9%
Vitamin B2 0.161mg 0.055mg 8%
Fiber 0g 2g 8%
Vitamin C 0.3mg 6.8mg 7%
Fats 5.82g 1.35g 7%
Manganese 0.027mg 0.163mg 6%
Carbs 0.36g 18.7g 6%
Magnesium 17mg 37mg 5%
Monounsaturated fat 2.118g 0.432g 4%
Copper 0.091mg 0.054mg 4%
Calories 147kcal 86kcal 3%
Fructose 0.01g 1.94g 2%
Starch 5.7g 2%
Potassium 210mg 270mg 2%
Polyunsaturated fat 0.145g 0.487g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 2µg 9µg 1%
Calcium 10mg 2mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.36g 16.7g N/A
Sugar 0.1g 6.26g N/A
Vitamin E 0.12mg 0.07mg 0%
Vitamin K 0.7µg 0.3µg 0%
Tryptophan 0.141mg 0.023mg 0%
Threonine 0.857mg 0.129mg 0%
Isoleucine 0.976mg 0.129mg 0%
Leucine 1.706mg 0.348mg 0%
Lysine 1.812mg 0.137mg 0%
Methionine 0.558mg 0.067mg 0%
Phenylalanine 0.847mg 0.15mg 0%
Valine 1.065mg 0.185mg 0%
Histidine 0.684mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
Minerals Daily Need Coverage Score
60%
Pastrami
17%
Corn raw

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 6.16g)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 1063mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 2.356g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.