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  6. Pastrami vs. Potato salad

Pastrami vs. Potato salad — In-Depth Nutrition Comparison

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How are Pastrami and Potato salad different?

  • Pastrami is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Iron, Phosphorus, and Vitamin B2, however, Potato salad is richer in Vitamin C.
  • Daily need coverage for Vitamin B12 from Pastrami is 78% higher.
  • Pastrami contains 16 times more Zinc than Potato salad. While Pastrami contains 4.98mg of Zinc, Potato salad contains only 0.31mg.
  • Potato salad has less Sodium.

Beef, cured, pastrami and Potato salad, home-prepared are the varieties used in this article.

Infographic

Pastrami vs Potato salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +13.3%
Contains more IronIron +241.5%
Contains more ZincZinc +1506.5%
Contains more PhosphorusPhosphorus +236.5%
Contains more SeleniumSelenium +331.7%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +21%
Contains more CopperCopper +29.7%
Contains less SodiumSodium -50.9%
Contains more ManganeseManganese +274.1%

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 33% 9.4% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +378.7%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +273.8%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more FolateFolate +16.7%

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +713.4%
Contains more OtherOther +27.7%
Contains more FatsFats +40.9%
Contains more CarbsCarbs +3002.8%
~equal in Water ~76g

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
19% 32% 49%
Saturated Fat: Sat. Fat 1.429 g
Monounsaturated Fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated Fat -46.7%
Contains more Mono. FatMonounsaturated Fat +17.1%
Contains more Poly. FatPolyunsaturated fat +2477.2%

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

All nutrients comparison - raw data values

Nutrient Pastrami Potato salad Opinion
Calories 147kcal 143kcal Pastrami
Protein 21.8g 2.68g Pastrami
Fats 5.82g 8.2g Potato salad
Vitamin C 0.3mg 10mg Potato salad
Net carbs 0.36g 9.87g Potato salad
Carbs 0.36g 11.17g Potato salad
Cholesterol 68mg 68mg
Vitamin D 4IU 0IU Pastrami
Magnesium 17mg 15mg Pastrami
Calcium 10mg 19mg Potato salad
Potassium 210mg 254mg Potato salad
Iron 2.22mg 0.65mg Pastrami
Sugar 0.1g Potato salad
Fiber 0g 1.3g Potato salad
Copper 0.091mg 0.118mg Potato salad
Zinc 4.98mg 0.31mg Pastrami
Phosphorus 175mg 52mg Pastrami
Sodium 1078mg 529mg Potato salad
Vitamin A 42IU 157IU Potato salad
Vitamin A RAE 2µg 32µg Potato salad
Vitamin E 0.12mg Pastrami
Vitamin D 0.1µg 0µg Pastrami
Manganese 0.027mg 0.101mg Potato salad
Selenium 17.7µg 4.1µg Pastrami
Vitamin B1 0.052mg 0.077mg Potato salad
Vitamin B2 0.161mg 0.06mg Pastrami
Vitamin B3 4.26mg 0.89mg Pastrami
Vitamin B5 0.265mg 0.534mg Potato salad
Vitamin B6 0.221mg 0.141mg Pastrami
Vitamin B12 1.87µg 0µg Pastrami
Vitamin K 0.7µg Pastrami
Folate 6µg 7µg Potato salad
Choline 81.6mg Pastrami
Saturated Fat 2.681g 1.429g Potato salad
Monounsaturated Fat 2.118g 2.48g Potato salad
Polyunsaturated fat 0.145g 3.737g Potato salad
Tryptophan 0.141mg 0.042mg Pastrami
Threonine 0.857mg 0.116mg Pastrami
Isoleucine 0.976mg 0.141mg Pastrami
Leucine 1.706mg 0.202mg Pastrami
Lysine 1.812mg 0.171mg Pastrami
Methionine 0.558mg 0.066mg Pastrami
Phenylalanine 0.847mg 0.135mg Pastrami
Valine 1.065mg 0.172mg Pastrami
Histidine 0.684mg 0.062mg Pastrami
Fructose 0.01g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Potato salad
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
12%
Potato salad
Minerals Daily Need Coverage Score
60%
Pastrami
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 549mg)
Which food is lower in Saturated Fat?
Potato salad
Potato salad is lower in Saturated Fat (difference - 1.252g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 25)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (68 mg)
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.