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Pastrami vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between Pastrami and Orange

  • Pastrami has more Vitamin B12, Zinc, Selenium, Iron, Vitamin B3, and Phosphorus, however, Orange is higher in Vitamin C.
  • Pastrami covers your daily Vitamin B12 needs 78% more than Orange.

Food varieties used in this article are Beef, cured, pastrami and Oranges, raw, all commercial varieties.

Infographic

Pastrami vs Orange 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.
Contains more Iron +2120%
Contains more Magnesium +70%
Contains more Phosphorus +1150%
Contains more Potassium +16%
Contains more Zinc +7014.3%
Contains more Copper +102.2%
Contains more Selenium +3440%
Contains more Calcium +300%
Contains less Sodium -100%
Equal in Manganese - 0.025
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +2120%
Contains more Magnesium +70%
Contains more Phosphorus +1150%
Contains more Potassium +16%
Contains more Zinc +7014.3%
Contains more Copper +102.2%
Contains more Selenium +3440%
Contains more Calcium +300%
Contains less Sodium -100%
Equal in Manganese - 0.025

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.
:
5
Orange
Contains more Vitamin D +∞%
Contains more Vitamin B2 +302.5%
Contains more Vitamin B3 +1410.6%
Contains more Vitamin B6 +268.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +435.7%
Contains more Vitamin E +50%
Contains more Vitamin C +17633.3%
Contains more Vitamin B1 +67.3%
Contains more Folate +400%
Equal in Vitamin B5 - 0.25
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +302.5%
Contains more Vitamin B3 +1410.6%
Contains more Vitamin B6 +268.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +435.7%
Contains more Vitamin E +50%
Contains more Vitamin C +17633.3%
Contains more Vitamin B1 +67.3%
Contains more Folate +400%
Equal in Vitamin B5 - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2219.1%
Contains more Fats +4750%
Contains more Other +465.9%
Contains more Carbs +3163.9%
Contains more Water +24.8%
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +2219.1%
Contains more Fats +4750%
Contains more Other +465.9%
Contains more Carbs +3163.9%
Contains more Water +24.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9108.7%
Contains more Polyunsaturated fat +480%
Contains less Saturated Fat -99.4%
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +9108.7%
Contains more Polyunsaturated fat +480%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Orange
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Orange Opinion
Net carbs 0.36g 9.35g Orange
Protein 21.8g 0.94g Pastrami
Fats 5.82g 0.12g Pastrami
Carbs 0.36g 11.75g Orange
Calories 147kcal 47kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.1g 9.35g Pastrami
Fiber 0g 2.4g Orange
Calcium 10mg 40mg Orange
Iron 2.22mg 0.1mg Pastrami
Magnesium 17mg 10mg Pastrami
Phosphorus 175mg 14mg Pastrami
Potassium 210mg 181mg Pastrami
Sodium 1078mg 0mg Orange
Zinc 4.98mg 0.07mg Pastrami
Copper 0.091mg 0.045mg Pastrami
Manganese 0.027mg 0.025mg Pastrami
Selenium 17.7µg 0.5µg Pastrami
Vitamin A 42IU 225IU Orange
Vitamin A RAE 2µg 11µg Orange
Vitamin E 0.12mg 0.18mg Orange
Vitamin D 4IU 0IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 53.2mg Orange
Vitamin B1 0.052mg 0.087mg Orange
Vitamin B2 0.161mg 0.04mg Pastrami
Vitamin B3 4.26mg 0.282mg Pastrami
Vitamin B5 0.265mg 0.25mg Pastrami
Vitamin B6 0.221mg 0.06mg Pastrami
Folate 6µg 30µg Orange
Vitamin B12 1.87µg 0µg Pastrami
Vitamin K 0.7µg 0µg Pastrami
Tryptophan 0.141mg 0.009mg Pastrami
Threonine 0.857mg 0.015mg Pastrami
Isoleucine 0.976mg 0.025mg Pastrami
Leucine 1.706mg 0.023mg Pastrami
Lysine 1.812mg 0.047mg Pastrami
Methionine 0.558mg 0.02mg Pastrami
Phenylalanine 0.847mg 0.031mg Pastrami
Valine 1.065mg 0.04mg Pastrami
Histidine 0.684mg 0.018mg Pastrami
Cholesterol 68mg 0mg Orange
Saturated Fat 2.681g 0.015g Orange
Monounsaturated Fat 2.118g 0.023g Pastrami
Polyunsaturated fat 0.145g 0.025g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Orange
Minerals Daily Need Coverage Score
60%
Pastrami
7%
Orange

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 9.25g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1078mg)
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 2.666g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 25)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.8)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.