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Pastrami vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between pastrami and mashed potato

  • Pastrami is richer than mashed potato in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, choline, and vitamin B2.
  • Daily need coverage for vitamin B12 for pastrami is 75% higher.
  • Pastrami has a lower glycemic index than mashed potato.

Food types used in this article are Beef, cured, pastrami and Fast foods, potato, mashed.

Infographic

Pastrami vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +13.3%
Contains more IronIron +616.1%
Contains more CopperCopper +160%
Contains more ZincZinc +2163.6%
Contains more PhosphorusPhosphorus +196.6%
Contains more SeleniumSelenium +2112.5%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +36.2%
Contains less SodiumSodium -71.6%
Contains more ManganeseManganese +263%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +973.3%
Contains more Vitamin B3Vitamin B3 +294.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +84.2%
Contains more Vitamin B12Vitamin B12 +2571.4%
Contains more CholineCholine +509%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin KVitamin K +742.9%
Contains more FolateFolate +50%

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1221.2%
Contains more FatsFats +106.4%
Contains more OtherOther +97.6%
Contains more CarbsCarbs +3969.4%
Contains more WaterWater +14.5%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +194.2%
Contains less Sat. FatSaturated fat -78.5%
Contains more Poly. FatPolyunsaturated fat +825.5%

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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +1900%
~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 Mashed potato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pastrami Mashed potato DV% diff.
Vitamin B12 1.87µg 0.07µg 75%
Zinc 4.98mg 0.22mg 43%
Protein 21.8g 1.65g 40%
Sodium 1078mg 306mg 34%
Selenium 17.7µg 0.8µg 31%
Iron 2.22mg 0.31mg 24%
Cholesterol 68mg 0mg 23%
Vitamin B3 4.26mg 1.08mg 20%
Phosphorus 175mg 59mg 17%
Choline 81.6mg 13.4mg 12%
Vitamin B2 0.161mg 0.015mg 11%
Saturated fat 2.681g 0.577g 10%
Vitamin B6 0.221mg 0.12mg 8%
Polyunsaturated fat 0.145g 1.342g 8%
Copper 0.091mg 0.035mg 6%
Carbs 0.36g 14.65g 5%
Fiber 0g 1.3g 5%
Starch 12.1g 5%
Vitamin A 2µg 43µg 5%
Vitamin B5 0.265mg 5%
Fats 5.82g 2.82g 5%
Vitamin K 0.7µg 5.9µg 4%
Monounsaturated fat 2.118g 0.72g 3%
Calories 147kcal 89kcal 3%
Vitamin B1 0.052mg 0.015mg 3%
Manganese 0.027mg 0.098mg 3%
Vitamin E 0.12mg 0.42mg 2%
Potassium 210mg 286mg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 10mg 18mg 1%
Folate 6µg 9µg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 13.35g N/A
Magnesium 17mg 15mg 0%
Sugar 0.1g 0.5g N/A
Trans fat 0.105g N/A
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 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
60%
Pastrami
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 772mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.104g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.2)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.