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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 RAE.
  • Mustard Greens Raw covers your daily Vitamin K needs 214% more than Pastrami.
  • Mustard Greens Raw have less Cholesterol.

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.
Pastrami
Pastrami
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +35.4%
Contains more Phosphorus +201.7%
Contains more Zinc +1892%
Contains more Selenium +1866.7%
Contains more Calcium +1050%
Contains more Magnesium +88.2%
Contains more Potassium +82.9%
Contains less Sodium -98.1%
Contains more Copper +81.3%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +35.4%
Contains more Phosphorus +201.7%
Contains more Zinc +1892%
Contains more Selenium +1866.7%
Contains more Calcium +1050%
Contains more Magnesium +88.2%
Contains more Potassium +82.9%
Contains less Sodium -98.1%
Contains more Copper +81.3%

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.
Pastrami
Pastrami
6
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +432.5%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +22.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +7100%
Contains more Vitamin E +1575%
Contains more Vitamin C +23233.3%
Contains more Vitamin B1 +53.8%
Contains more Folate +100%
Contains more Vitamin K +36685.7%
Pastrami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +432.5%
Contains more Vitamin B5 +26.2%
Contains more Vitamin B6 +22.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +7100%
Contains more Vitamin E +1575%
Contains more Vitamin C +23233.3%
Contains more Vitamin B1 +53.8%
Contains more Folate +100%
Contains more Vitamin K +36685.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +662.2%
Contains more Fats +1285.7%
Contains more Other +84.4%
Contains more Carbs +1197.2%
Contains more Water +30.4%
Pastrami
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Mustard Greens Raw
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 Protein +662.2%
Contains more Fats +1285.7%
Contains more Other +84.4%
Contains more Carbs +1197.2%
Contains more Water +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +2202.2%
Contains more Polyunsaturated fat +281.6%
Contains less Saturated Fat -99.6%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +2202.2%
Contains more Polyunsaturated fat +281.6%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Mustard Greens Raw Opinion
Net carbs 0.36g 1.47g Mustard Greens Raw
Protein 21.8g 2.86g Pastrami
Fats 5.82g 0.42g Pastrami
Carbs 0.36g 4.67g Mustard Greens Raw
Calories 147kcal 27kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.1g 1.32g Pastrami
Fiber 0g 3.2g Mustard Greens Raw
Calcium 10mg 115mg Mustard Greens Raw
Iron 2.22mg 1.64mg Pastrami
Magnesium 17mg 32mg Mustard Greens Raw
Phosphorus 175mg 58mg Pastrami
Potassium 210mg 384mg Mustard Greens Raw
Sodium 1078mg 20mg Mustard Greens Raw
Zinc 4.98mg 0.25mg Pastrami
Copper 0.091mg 0.165mg Mustard Greens Raw
Manganese 0.027mg Pastrami
Selenium 17.7µg 0.9µg Pastrami
Vitamin A 42IU 3024IU Mustard Greens Raw
Vitamin A RAE 2µg 151µg Mustard Greens Raw
Vitamin E 0.12mg 2.01mg Mustard Greens Raw
Vitamin D 4IU 0IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 70mg Mustard Greens Raw
Vitamin B1 0.052mg 0.08mg Mustard Greens Raw
Vitamin B2 0.161mg 0.11mg Pastrami
Vitamin B3 4.26mg 0.8mg Pastrami
Vitamin B5 0.265mg 0.21mg Pastrami
Vitamin B6 0.221mg 0.18mg Pastrami
Folate 6µg 12µg Mustard Greens Raw
Vitamin B12 1.87µg 0µg Pastrami
Vitamin K 0.7µg 257.5µg Mustard Greens Raw
Tryptophan 0.141mg Pastrami
Threonine 0.857mg Pastrami
Isoleucine 0.976mg Pastrami
Leucine 1.706mg Pastrami
Lysine 1.812mg Pastrami
Methionine 0.558mg Pastrami
Phenylalanine 0.847mg Pastrami
Valine 1.065mg Pastrami
Histidine 0.684mg Pastrami
Cholesterol 68mg 0mg Mustard Greens Raw
Saturated Fat 2.681g 0.01g Mustard Greens Raw
Monounsaturated Fat 2.118g 0.092g Pastrami
Polyunsaturated fat 0.145g 0.038g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
60%
Pastrami
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 1058mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 2.671g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.8)
Which food is richer in minerals?
?
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.
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. 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.