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  6. Pastrami vs. Potato

Pastrami vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Pastrami and Potato?

  • Pastrami is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Iron, and Phosphorus, yet Potato is higher in Vitamin C.
  • Pastrami's daily need coverage for Vitamin B12 is 78% more.

We used Beef, cured, pastrami and Potatoes, flesh and skin, raw types in this article.

Infographic

Pastrami vs Potato 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.
Pastrami
Pastrami
4
:
6
Potato
Potato
Contains more Iron +174.1%
Contains more Phosphorus +207%
Contains more Zinc +1560%
Contains more Selenium +4325%
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +102.4%
Contains less Sodium -99.4%
Contains more Copper +20.9%
Contains more Manganese +640.7%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Iron +174.1%
Contains more Phosphorus +207%
Contains more Zinc +1560%
Contains more Selenium +4325%
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +102.4%
Contains less Sodium -99.4%
Contains more Copper +20.9%
Contains more Manganese +640.7%

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.
Pastrami
Pastrami
6
:
6
Potato
Potato
Contains more Vitamin A +2000%
Contains more Vitamin E +1100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +403.1%
Contains more Vitamin B3 +301.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +6466.7%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +34.8%
Contains more Folate +150%
Contains more Vitamin K +185.7%
Pastrami
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +2000%
Contains more Vitamin E +1100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +403.1%
Contains more Vitamin B3 +301.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +6466.7%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +34.8%
Contains more Folate +150%
Contains more Vitamin K +185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Potato
Potato
Contains more Protein +963.4%
Contains more Fats +6366.7%
Contains more Other +122.3%
Contains more Carbs +4758.3%
Contains more Water +14%
Pastrami
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +963.4%
Contains more Fats +6366.7%
Contains more Other +122.3%
Contains more Carbs +4758.3%
Contains more Water +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +105800%
Contains more Polyunsaturated fat +245.2%
Contains less Saturated Fat -99.1%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +105800%
Contains more Polyunsaturated fat +245.2%
Contains less Saturated Fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pastrami
Pastrami
0
:
4
Potato
Potato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +2500%
Pastrami
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +2500%

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
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Potato Opinion
Net carbs 0.36g 15.39g Potato
Protein 21.8g 2.05g Pastrami
Fats 5.82g 0.09g Pastrami
Carbs 0.36g 17.49g Potato
Calories 147kcal 77kcal Pastrami
Starch 15.29g Potato
Fructose 0.01g 0.26g Potato
Sugar 0.1g 0.82g Pastrami
Fiber 0g 2.1g Potato
Calcium 10mg 12mg Potato
Iron 2.22mg 0.81mg Pastrami
Magnesium 17mg 23mg Potato
Phosphorus 175mg 57mg Pastrami
Potassium 210mg 425mg Potato
Sodium 1078mg 6mg Potato
Zinc 4.98mg 0.3mg Pastrami
Copper 0.091mg 0.11mg Potato
Manganese 0.027mg 0.2mg Potato
Selenium 17.7µg 0.4µg Pastrami
Vitamin A 42IU 2IU Pastrami
Vitamin A RAE 2µg 0µg Pastrami
Vitamin E 0.12mg 0.01mg Pastrami
Vitamin D 4IU 0IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 19.7mg Potato
Vitamin B1 0.052mg 0.081mg Potato
Vitamin B2 0.161mg 0.032mg Pastrami
Vitamin B3 4.26mg 1.061mg Pastrami
Vitamin B5 0.265mg 0.295mg Potato
Vitamin B6 0.221mg 0.298mg Potato
Folate 6µg 15µg Potato
Vitamin B12 1.87µg 0µg Pastrami
Vitamin K 0.7µg 2µg Potato
Tryptophan 0.141mg 0.021mg Pastrami
Threonine 0.857mg 0.067mg Pastrami
Isoleucine 0.976mg 0.066mg Pastrami
Leucine 1.706mg 0.098mg Pastrami
Lysine 1.812mg 0.107mg Pastrami
Methionine 0.558mg 0.032mg Pastrami
Phenylalanine 0.847mg 0.081mg Pastrami
Valine 1.065mg 0.103mg Pastrami
Histidine 0.684mg 0.035mg Pastrami
Cholesterol 68mg 0mg Potato
Saturated Fat 2.681g 0.025g Potato
Monounsaturated Fat 2.118g 0.002g Pastrami
Polyunsaturated fat 0.145g 0.042g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
Minerals Daily Need Coverage Score
60%
Pastrami
19%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1072mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 2.656g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 16)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.