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Pastrami vs. Porterhouse steak — In-Depth Nutrition Comparison

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The main differences between Pastrami and Porterhouse steak

  • Porterhouse steak is richer than Pastrami in Vitamin B12, Vitamin B6, Iron, Vitamin B2, and Monounsaturated Fat.
  • Daily need coverage for Sodium from Pastrami is 44% higher.
  • Porterhouse steak contains less Sodium.

Food types used in this article are Beef, cured, pastrami and Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pastrami vs Porterhouse steak infographic
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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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Contains more CalciumCalcium +42.9%
Contains more ManganeseManganese +80%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +42.4%
Contains more IronIron +32.4%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +10.3%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +10.7%
~equal in Zinc ~4.56mg

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% 2.5% 2.4% 3% 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 0% 0% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +90.4%
Contains more Vitamin B2Vitamin B2 +41.6%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more Vitamin B12Vitamin B12 +16.6%
Contains more FolateFolate +16.7%
Contains more CholineCholine +11.9%
~equal in Vitamin B3 ~4.21mg

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
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.2%
Contains more OtherOther +18%
Contains more FatsFats +231.1%
~equal in Protein ~23.96g

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
44% 52% 4%
Saturated Fat: Sat. Fat 7.271 g
Monounsaturated Fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
Contains less Sat. FatSaturated Fat -63.1%
Contains more Mono. FatMonounsaturated Fat +308.4%
Contains more Poly. FatPolyunsaturated fat +375.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Porterhouse steak Opinion
Calories 147kcal 276kcal Porterhouse steak
Protein 21.8g 23.96g Porterhouse steak
Fats 5.82g 19.27g Porterhouse steak
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 0g Pastrami
Carbs 0.36g 0g Pastrami
Cholesterol 68mg 67mg Porterhouse steak
Vitamin D 4IU Pastrami
Magnesium 17mg 22mg Porterhouse steak
Calcium 10mg 7mg Pastrami
Potassium 210mg 299mg Porterhouse steak
Iron 2.22mg 2.94mg Porterhouse steak
Sugar 0.1g 0g Porterhouse steak
Copper 0.091mg 0.13mg Porterhouse steak
Zinc 4.98mg 4.56mg Pastrami
Phosphorus 175mg 193mg Porterhouse steak
Sodium 1078mg 65mg Porterhouse steak
Vitamin A 42IU 0IU Pastrami
Vitamin A 2µg 0µg Pastrami
Vitamin E 0.12mg 0.18mg Porterhouse steak
Vitamin D 0.1µg Pastrami
Manganese 0.027mg 0.015mg Pastrami
Selenium 17.7µg 19.6µg Porterhouse steak
Vitamin B1 0.052mg 0.099mg Porterhouse steak
Vitamin B2 0.161mg 0.228mg Porterhouse steak
Vitamin B3 4.26mg 4.21mg Pastrami
Vitamin B5 0.265mg 0.314mg Porterhouse steak
Vitamin B6 0.221mg 0.365mg Porterhouse steak
Vitamin B12 1.87µg 2.18µg Porterhouse steak
Vitamin K 0.7µg Pastrami
Folate 6µg 7µg Porterhouse steak
Choline 81.6mg 91.3mg Porterhouse steak
Saturated Fat 2.681g 7.271g Pastrami
Monounsaturated Fat 2.118g 8.65g Porterhouse steak
Polyunsaturated fat 0.145g 0.69g Porterhouse steak
Tryptophan 0.141mg 0.259mg Porterhouse steak
Threonine 0.857mg 1.104mg Porterhouse steak
Isoleucine 0.976mg 1.228mg Porterhouse steak
Leucine 1.706mg 2.105mg Porterhouse steak
Lysine 1.812mg 2.233mg Porterhouse steak
Methionine 0.558mg 0.676mg Porterhouse steak
Phenylalanine 0.847mg 1.033mg Porterhouse steak
Valine 1.065mg 1.288mg Porterhouse steak
Histidine 0.684mg 0.775mg Porterhouse steak
Fructose 0.01g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Porterhouse steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Pastrami
45%
Porterhouse steak
Minerals Daily Need Coverage Score
60%
Pastrami
52%
Porterhouse steak

Comparison summary

Which food is lower in Cholesterol?
Porterhouse steak
Porterhouse steak is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Porterhouse steak
Porterhouse steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 1013mg)
Which food is lower in glycemic index?
Porterhouse steak
Porterhouse steak is lower in glycemic index (difference - 70)
Which food is cheaper?
Porterhouse steak
Porterhouse steak is cheaper (difference - $2.2)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 4.59g)
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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.