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Pastrami vs. Potato bread — In-Depth Nutrition Comparison

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What are the main differences between pastrami and potato bread?

  • Pastrami is richer in vitamin B12, zinc, and vitamin B3, yet potato bread is richer in folate, phosphorus, fiber, calcium, and potassium.
  • Pastrami's daily need coverage for vitamin B12 is 72% higher.

We used Beef, cured, pastrami and Bread, potato types in this comparison.

Infographic

Pastrami vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more ZincZinc +245.8%
Contains more SeleniumSelenium +86.3%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +1780%
Contains more PotassiumPotassium +241.9%
Contains more PhosphorusPhosphorus +110.9%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +837%
~equal in Iron ~2.25mg
~equal in Copper ~0.094mg

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%
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B3Vitamin B3 +240.8%
Contains more Vitamin B12Vitamin B12 +1146.7%
Contains more CholineCholine +343.5%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +291.7%
Contains more Vitamin B1Vitamin B1 +261.5%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin KVitamin K +871.4%
Contains more FolateFolate +2000%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B6 ~0.232mg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +74.4%
Contains more FatsFats +85.9%
Contains more WaterWater +107.2%
Contains more CarbsCarbs +12975%
Contains more OtherOther +50.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Potato bread DV% diff.
Vitamin B12 1.87µg 0.15µg 72%
Zinc 4.98mg 1.44mg 32%
Sodium 1078mg 375mg 31%
Folate 6µg 126µg 30%
Phosphorus 175mg 369mg 28%
Fiber 0g 6.3g 25%
Cholesterol 68mg 0mg 23%
Vitamin B3 4.26mg 1.25mg 19%
Protein 21.8g 12.5g 19%
Calcium 10mg 188mg 18%
Carbs 0.36g 47.07g 16%
Potassium 210mg 718mg 15%
Selenium 17.7µg 9.5µg 15%
Saturated fat 2.681g 0g 12%
Vitamin B1 0.052mg 0.188mg 11%
Vitamin B5 0.265mg 0.817mg 11%
Choline 81.6mg 18.4mg 11%
Manganese 0.027mg 0.253mg 10%
Calories 147kcal 266kcal 6%
Monounsaturated fat 2.118g 0g 5%
Vitamin K 0.7µg 6.8µg 5%
Fats 5.82g 3.13g 4%
Vitamin B2 0.161mg 0.106mg 4%
Magnesium 17mg 28mg 3%
Vitamin E 0.12mg 0.47mg 2%
Vitamin A 2µg 24µg 2%
Vitamin B6 0.221mg 0.232mg 1%
Polyunsaturated fat 0.145g 0g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 40.77g N/A
Vitamin D 4IU 2IU 0%
Iron 2.22mg 2.25mg 0%
Sugar 0.1g 9.38g N/A
Copper 0.091mg 0.094mg 0%
Vitamin D 0.1µg 0.1µg 0%
Tryptophan 0.141mg 0.081mg 0%
Threonine 0.857mg 0.224mg 0%
Isoleucine 0.976mg 0.268mg 0%
Leucine 1.706mg 0.44mg 0%
Lysine 1.812mg 0.311mg 0%
Methionine 0.558mg 0.112mg 0%
Phenylalanine 0.847mg 0.285mg 0%
Valine 1.065mg 0.305mg 0%
Histidine 0.684mg 0.143mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Potato bread
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
37%
Pastrami
27%
Potato bread
Minerals Daily Need Coverage Score
60%
Pastrami
59%
Potato bread

Comparison summary

Which food is lower in Cholesterol?
Potato bread
Potato bread is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 703mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 2.681g)
Which food is lower in glycemic index?
Potato bread
Potato bread is lower in glycemic index (difference - 9)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $2.2)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 9.28g)
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.