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
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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.
| 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.
| 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
Protein:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
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
Saturated fat:
Sat. Fat
2.681 g
Monounsaturated fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
60%
15%
Comparison summary
Which food is lower in Sugar?
Pastrami is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Pastrami is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 772mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 2.104g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2.2)