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Pastrami vs. Monterey Jack — In-Depth Nutrition Comparison

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Significant differences between pastrami and monterey Jack

  • Pastrami has more vitamin B12, vitamin B3, iron, and zinc; however, monterey Jack is richer in calcium, phosphorus, vitamin B2, and vitamin A.
  • Monterey Jack covers your daily saturated fat needs 82% more than pastrami.
  • Monterey Jack has 46 times less vitamin B3 than pastrami. Pastrami has 4.26mg of vitamin B3, while monterey Jack has 0.093mg.
  • Monterey Jack contains less sodium.
  • Pastrami has a higher glycemic index. The glycemic index of pastrami is 70, while the glycemic index of monterey Jack is 27.

Specific food types used in this comparison are Beef, cured, pastrami and Cheese, monterey.

Infographic

Pastrami vs Monterey Jack 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.
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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +208.3%
Contains more CopperCopper +184.4%
Contains more ZincZinc +66%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +22.1%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +7360%
Contains more PhosphorusPhosphorus +153.7%
Contains less SodiumSodium -44.3%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B3Vitamin B3 +4480.6%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin B12Vitamin B12 +125.3%
Contains more CholineCholine +429.9%
Contains more Vitamin AVitamin A +9800%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B2Vitamin B2 +142.2%
Contains more Vitamin KVitamin K +257.1%
Contains more FolateFolate +200%

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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more WaterWater +69.5%
Contains more ProteinProtein +12.3%
Contains more FatsFats +420.3%
Contains more CarbsCarbs +88.9%
Contains more OtherOther +42.6%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +313.2%
Contains more Poly. FatPolyunsaturated fat +520%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Monterey Jack DV% diff.
Saturated fat 2.681g 19.066g 74%
Calcium 10mg 746mg 74%
Vitamin B12 1.87µg 0.83µg 43%
Fats 5.82g 30.28g 38%
Phosphorus 175mg 444mg 38%
Vitamin B3 4.26mg 0.093mg 26%
Vitamin A 2µg 198µg 22%
Sodium 1078mg 600mg 21%
Iron 2.22mg 0.72mg 19%
Zinc 4.98mg 3mg 18%
Vitamin B2 0.161mg 0.39mg 18%
Monounsaturated fat 2.118g 8.751g 17%
Choline 81.6mg 15.4mg 12%
Vitamin B6 0.221mg 0.079mg 11%
Calories 147kcal 373kcal 11%
Copper 0.091mg 0.032mg 7%
Cholesterol 68mg 89mg 7%
Selenium 17.7µg 14.5µg 6%
Protein 21.8g 24.48g 5%
Polyunsaturated fat 0.145g 0.899g 5%
Potassium 210mg 81mg 4%
Folate 6µg 18µg 3%
Vitamin B1 0.052mg 0.015mg 3%
Vitamin D 0.1µg 0.6µg 3%
Vitamin D 4IU 22IU 2%
Vitamin K 0.7µg 2.5µg 2%
Magnesium 17mg 27mg 2%
Manganese 0.027mg 0.011mg 1%
Vitamin B5 0.265mg 0.21mg 1%
Vitamin E 0.12mg 0.26mg 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 0.68g 0%
Net carbs 0.36g 0.68g N/A
Sugar 0.1g 0.5g N/A
Tryptophan 0.141mg 0.315mg 0%
Threonine 0.857mg 0.871mg 0%
Isoleucine 0.976mg 1.519mg 0%
Leucine 1.706mg 2.344mg 0%
Lysine 1.812mg 2.037mg 0%
Methionine 0.558mg 0.641mg 0%
Phenylalanine 0.847mg 1.289mg 0%
Valine 1.065mg 1.635mg 0%
Histidine 0.684mg 0.859mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Monterey Jack
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
26%
Monterey Jack
Minerals Daily Need Coverage Score
60%
Pastrami
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 16.385g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $1.8)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 478mg)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 43)
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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.