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  6. Pastrami vs. Marrow-stem Kale

Pastrami vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between pastrami and marrow-stem Kale?

  • Pastrami is richer in vitamin B12, zinc, and selenium, yet marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale contains less cholesterol.
  • Marrow-stem Kale has a lower glycemic index than pastrami.

We used Beef, cured, pastrami and Collards, raw types in this comparison.

Infographic

Pastrami vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +372.3%
Contains more CopperCopper +97.8%
Contains more ZincZinc +2271.4%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +1261.5%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +2220%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +2337%
~equal in Potassium ~213mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +474.1%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +251.7%
Contains more Vitamin CVitamin C +11666.7%
Contains more Vitamin AVitamin A +12450%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin KVitamin K +62342.9%
Contains more FolateFolate +2050%
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Pastrami Marrow-stem Kale DV% diff.
Vitamin K 0.7µg 437.1µg 364%
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 17mg 46%
Zinc 4.98mg 0.21mg 43%
Vitamin C 0.3mg 35.3mg 39%
Protein 21.8g 3.02g 38%
Folate 6µg 129µg 31%
Selenium 17.7µg 1.3µg 30%
Vitamin A 2µg 251µg 28%
Manganese 0.027mg 0.658mg 27%
Cholesterol 68mg 0mg 23%
Calcium 10mg 232mg 22%
Iron 2.22mg 0.47mg 22%
Vitamin B3 4.26mg 0.742mg 22%
Phosphorus 175mg 25mg 21%
Fiber 0g 4g 16%
Vitamin E 0.12mg 2.26mg 14%
Saturated fat 2.681g 0.055g 12%
Choline 81.6mg 23.2mg 11%
Fats 5.82g 0.61g 8%
Calories 147kcal 32kcal 6%
Monounsaturated fat 2.118g 0.03g 5%
Copper 0.091mg 0.046mg 5%
Vitamin B6 0.221mg 0.165mg 4%
Magnesium 17mg 27mg 2%
Vitamin B2 0.161mg 0.13mg 2%
Carbs 0.36g 5.42g 2%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0.36g 1.42g N/A
Potassium 210mg 213mg 0%
Sugar 0.1g 0.46g N/A
Vitamin B1 0.052mg 0.054mg 0%
Vitamin B5 0.265mg 0.267mg 0%
Polyunsaturated fat 0.145g 0.201g 0%
Tryptophan 0.141mg 0.031mg 0%
Threonine 0.857mg 0.086mg 0%
Isoleucine 0.976mg 0.1mg 0%
Leucine 1.706mg 0.151mg 0%
Lysine 1.812mg 0.117mg 0%
Methionine 0.558mg 0.033mg 0%
Phenylalanine 0.847mg 0.087mg 0%
Valine 1.065mg 0.12mg 0%
Histidine 0.684mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +621.9%
Contains more FatsFats +854.1%
Contains more OtherOther +87.2%
Contains more CarbsCarbs +1405.6%
Contains more WaterWater +28.9%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +6960%
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +38.6%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.