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  6. Pastrami vs. Minestrone

Pastrami vs. Minestrone — In-Depth Nutrition Comparison

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A recap on differences between pastrami and minestrone

  • Pastrami has more vitamin B12, zinc, vitamin B3, iron, phosphorus, and vitamin B6; however, minestrone is higher in vitamin A.
  • Pastrami covers your daily vitamin B12 needs 78% more than minestrone.
  • Minestrone contains 68 times less cholesterol than pastrami. Pastrami contains 68mg of cholesterol, while minestrone contains 1mg.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Beef, cured, pastrami and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Pastrami vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +466.7%
Contains more PotassiumPotassium +61.5%
Contains more IronIron +484.2%
Contains more CopperCopper +78.4%
Contains more ZincZinc +1506.5%
Contains more PhosphorusPhosphorus +660.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +40%
Contains less SodiumSodium -76.4%
Contains more ManganeseManganese +463%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B2Vitamin B2 +794.4%
Contains more Vitamin B3Vitamin B3 +989.5%
Contains more Vitamin B5Vitamin B5 +89.3%
Contains more Vitamin B6Vitamin B6 +439%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +2350%
Contains more FolateFolate +150%

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1131.6%
Contains more FatsFats +459.6%
Contains more OtherOther +107.5%
Contains more CarbsCarbs +1194.4%
Contains more WaterWater +31.4%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +630.3%
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +217.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Minestrone DV% diff.
Vitamin B12 1.87µg 0µg 78%
Zinc 4.98mg 0.31mg 42%
Protein 21.8g 1.77g 40%
Sodium 1078mg 254mg 36%
Selenium 17.7µg 32%
Vitamin B3 4.26mg 0.391mg 24%
Iron 2.22mg 0.38mg 23%
Cholesterol 68mg 1mg 22%
Phosphorus 175mg 23mg 22%
Choline 81.6mg 15%
Vitamin B6 0.221mg 0.041mg 14%
Saturated fat 2.681g 0.23g 11%
Vitamin B2 0.161mg 0.018mg 11%
Fats 5.82g 1.04g 7%
Calories 147kcal 34kcal 6%
Vitamin A 2µg 49µg 5%
Monounsaturated fat 2.118g 0.29g 5%
Manganese 0.027mg 0.152mg 5%
Copper 0.091mg 0.051mg 4%
Magnesium 17mg 3mg 3%
Vitamin B5 0.265mg 0.14mg 3%
Vitamin B1 0.052mg 0.022mg 3%
Polyunsaturated fat 0.145g 0.46g 2%
Fiber 0g 0.4g 2%
Folate 6µg 15µg 2%
Potassium 210mg 130mg 2%
Vitamin D 4IU 1%
Carbs 0.36g 4.66g 1%
Vitamin K 0.7µg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.12mg 1%
Vitamin C 0.3mg 0.5mg 0%
Net carbs 0.36g 4.26g N/A
Calcium 10mg 14mg 0%
Sugar 0.1g N/A
Tryptophan 0.141mg 0.013mg 0%
Threonine 0.857mg 0.043mg 0%
Isoleucine 0.976mg 0.054mg 0%
Leucine 1.706mg 0.098mg 0%
Lysine 1.812mg 0.076mg 0%
Methionine 0.558mg 0.018mg 0%
Phenylalanine 0.847mg 0.064mg 0%
Valine 1.065mg 0.074mg 0%
Histidine 0.684mg 0.03mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
60%
Pastrami
12%
Minestrone

Comparison summary

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?
Minestrone
Minestrone is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 824mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 2.451g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 23)
Which food is cheaper?
Minestrone
Minestrone 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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.