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  6. Pastrami vs. Oats

Pastrami vs. Oats — In-Depth Nutrition Comparison

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Summary of differences between pastrami and oats

  • Pastrami has more vitamin B12; however, oats are higher in manganese, copper, vitamin B1, phosphorus, fiber, magnesium, and iron.
  • Oats cover your daily need for manganese, 213% more than pastrami.
  • Oats have less cholesterol.
  • The glycemic index of pastrami is higher.

These are the specific foods used in this comparison Beef, cured, pastrami and Oats.

Infographic

Pastrami vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more ZincZinc +25.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +941.2%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +104.3%
Contains more IronIron +112.6%
Contains more CopperCopper +587.9%
Contains more PhosphorusPhosphorus +198.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +18107.4%

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%
Oats
Oats
3
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +343.3%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1367.3%
Contains more Vitamin B5Vitamin B5 +409.1%
Contains more FolateFolate +833.3%

All nutrients comparison - raw data values

Nutrient Pastrami Oats DV% diff.
Manganese 0.027mg 4.916mg 213%
Vitamin B12 1.87µg 0µg 78%
Copper 0.091mg 0.626mg 59%
Vitamin B1 0.052mg 0.763mg 59%
Phosphorus 175mg 523mg 50%
Sodium 1078mg 2mg 47%
Fiber 0g 10.6g 42%
Magnesium 17mg 177mg 38%
Selenium 17.7µg 32%
Iron 2.22mg 4.72mg 31%
Cholesterol 68mg 0mg 23%
Vitamin B5 0.265mg 1.349mg 22%
Carbs 0.36g 66.27g 22%
Vitamin B3 4.26mg 0.961mg 21%
Polyunsaturated fat 0.145g 2.535g 16%
Choline 81.6mg 15%
Folate 6µg 56µg 13%
Calories 147kcal 389kcal 12%
Protein 21.8g 16.89g 10%
Zinc 4.98mg 3.97mg 9%
Vitamin B6 0.221mg 0.119mg 8%
Saturated fat 2.681g 1.217g 7%
Potassium 210mg 429mg 6%
Calcium 10mg 54mg 4%
Fats 5.82g 6.9g 2%
Vitamin B2 0.161mg 0.139mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin K 0.7µg 1%
Vitamin E 0.12mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 55.67g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0µg 0%
Monounsaturated fat 2.118g 2.178g 0%
Tryptophan 0.141mg 0.234mg 0%
Threonine 0.857mg 0.575mg 0%
Isoleucine 0.976mg 0.694mg 0%
Leucine 1.706mg 1.284mg 0%
Lysine 1.812mg 0.701mg 0%
Methionine 0.558mg 0.312mg 0%
Phenylalanine 0.847mg 0.895mg 0%
Valine 1.065mg 0.937mg 0%
Histidine 0.684mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +29.1%
Contains more WaterWater +745.9%
Contains more OtherOther +44.8%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +18308.3%

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
Oats
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -54.6%
Contains more Poly. FatPolyunsaturated fat +1648.3%
~equal in Monounsaturated fat ~2.178g

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.