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  6. Pastrami vs. Okra

Pastrami vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between pastrami and okra

  • Pastrami has more vitamin B12, zinc, selenium, vitamin B3, and iron; however, okra is higher in manganese, vitamin K, and vitamin C.
  • Pastrami covers your daily need for vitamin B12, 78% more than okra.

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

Infographic

Pastrami vs Okra 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%
Okra
Okra
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more IronIron +258.1%
Contains more ZincZinc +758.6%
Contains more PhosphorusPhosphorus +186.9%
Contains more SeleniumSelenium +2428.6%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +720%
Contains more PotassiumPotassium +42.4%
Contains more CopperCopper +19.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2818.5%

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%
Okra
Okra
6
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +326%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +563.4%
Contains more Vitamin CVitamin C +7566.7%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin KVitamin K +4371.4%
Contains more FolateFolate +900%
~equal in Vitamin B5 ~0.245mg
~equal in Vitamin B6 ~0.215mg

All nutrients comparison - raw data values

Nutrient Pastrami Okra DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 7mg 47%
Protein 21.8g 1.93g 40%
Zinc 4.98mg 0.58mg 40%
Manganese 0.027mg 0.788mg 33%
Selenium 17.7µg 0.7µg 31%
Vitamin K 0.7µg 31.3µg 26%
Vitamin C 0.3mg 23mg 25%
Cholesterol 68mg 0mg 23%
Iron 2.22mg 0.62mg 20%
Vitamin B3 4.26mg 1mg 20%
Phosphorus 175mg 61mg 16%
Folate 6µg 60µg 14%
Choline 81.6mg 12.3mg 13%
Fiber 0g 3.2g 13%
Saturated fat 2.681g 0.026g 12%
Vitamin B1 0.052mg 0.2mg 12%
Magnesium 17mg 57mg 10%
Fats 5.82g 0.19g 9%
Vitamin B2 0.161mg 0.06mg 8%
Calcium 10mg 82mg 7%
Calories 147kcal 33kcal 6%
Monounsaturated fat 2.118g 0.017g 5%
Vitamin A 2µg 36µg 4%
Potassium 210mg 299mg 3%
Copper 0.091mg 0.109mg 2%
Carbs 0.36g 7.45g 2%
Polyunsaturated fat 0.145g 0.027g 1%
Vitamin E 0.12mg 0.27mg 1%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Fructose 0.01g 0.57g 1%
Net carbs 0.36g 4.25g N/A
Sugar 0.1g 1.48g N/A
Starch 0.34g 0%
Vitamin B5 0.265mg 0.245mg 0%
Vitamin B6 0.221mg 0.215mg 0%
Tryptophan 0.141mg 0.017mg 0%
Threonine 0.857mg 0.065mg 0%
Isoleucine 0.976mg 0.069mg 0%
Leucine 1.706mg 0.105mg 0%
Lysine 1.812mg 0.081mg 0%
Methionine 0.558mg 0.021mg 0%
Phenylalanine 0.847mg 0.065mg 0%
Valine 1.065mg 0.091mg 0%
Histidine 0.684mg 0.031mg 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
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +1029.5%
Contains more FatsFats +2963.2%
Contains more OtherOther +192.9%
Contains more CarbsCarbs +1969.4%
Contains more WaterWater +28.8%

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
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +12358.8%
Contains more Poly. FatPolyunsaturated fat +437%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
Okra
4
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +5600%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.