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  6. Pastrami vs. Mustard Greens Raw

Pastrami vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between pastrami and mustard Greens Raw

  • Pastrami has more vitamin B12, zinc, selenium, vitamin B3, and phosphorus; however, mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 214% more than pastrami.
  • Mustard Greens Raw have less cholesterol.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Beef, cured, pastrami and Mustard greens, raw.

Infographic

Pastrami vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +35.4%
Contains more ZincZinc +1892%
Contains more PhosphorusPhosphorus +201.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1866.7%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +82.9%
Contains more CopperCopper +81.3%
Contains less SodiumSodium -98.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +432.5%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16220%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin AVitamin A +7450%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin KVitamin K +36685.7%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Pastrami Mustard Greens Raw DV% diff.
Vitamin K 0.7µg 257.5µg 214%
Vitamin B12 1.87µg 0µg 78%
Vitamin C 0.3mg 70mg 77%
Sodium 1078mg 20mg 46%
Zinc 4.98mg 0.25mg 43%
Protein 21.8g 2.86g 38%
Selenium 17.7µg 0.9µg 31%
Cholesterol 68mg 0mg 23%
Vitamin B3 4.26mg 0.8mg 22%
Phosphorus 175mg 58mg 17%
Vitamin A 2µg 151µg 17%
Choline 81.6mg 0.5mg 15%
Vitamin E 0.12mg 2.01mg 13%
Fiber 0g 3.2g 13%
Saturated fat 2.681g 0.01g 12%
Calcium 10mg 115mg 11%
Copper 0.091mg 0.165mg 8%
Fats 5.82g 0.42g 8%
Iron 2.22mg 1.64mg 7%
Calories 147kcal 27kcal 6%
Monounsaturated fat 2.118g 0.092g 5%
Potassium 210mg 384mg 5%
Vitamin B2 0.161mg 0.11mg 4%
Magnesium 17mg 32mg 4%
Vitamin B6 0.221mg 0.18mg 3%
Vitamin B1 0.052mg 0.08mg 2%
Folate 6µg 12µg 2%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.145g 0.038g 1%
Vitamin B5 0.265mg 0.21mg 1%
Vitamin D 4IU 0IU 1%
Carbs 0.36g 4.67g 1%
Manganese 0.027mg 1%
Net carbs 0.36g 1.47g N/A
Sugar 0.1g 1.32g 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%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +662.2%
Contains more FatsFats +1285.7%
Contains more OtherOther +84.4%
Contains more CarbsCarbs +1197.2%
Contains more WaterWater +30.4%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2202.2%
Contains more Poly. FatPolyunsaturated fat +281.6%
Contains less Sat. FatSaturated fat -99.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.