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  6. Pastrami vs. Puff pastry

Pastrami vs. Puff pastry — In-Depth Nutrition Comparison

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What are the main differences between pastrami and puff pastry?

  • Pastrami is richer in vitamin B12, zinc, phosphorus, vitamin B6, and choline, yet puff pastry is richer in vitamin B1 and manganese.
  • Pastrami's daily need coverage for vitamin B12 is 78% higher.
  • Puff pastry has a lower glycemic index than pastrami.

We used Beef, cured, pastrami and Puff pastry, frozen, ready-to-bake, baked types in this comparison.

Infographic

Pastrami vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more PotassiumPotassium +238.7%
Contains more ZincZinc +822.2%
Contains more PhosphorusPhosphorus +191.7%
Contains more IronIron +17.1%
Contains more CopperCopper +26.4%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +1733.3%
Contains more SeleniumSelenium +38.4%
~equal in Magnesium ~16mg
~equal in Calcium ~10mg

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +12.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1063.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1216.1%
Contains more Vitamin EVitamin E +358.3%
Contains more Vitamin B1Vitamin B1 +521.2%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin KVitamin K +2228.6%
Contains more FolateFolate +816.7%

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +194.6%
Contains more WaterWater +839.6%
Contains more OtherOther +149%
Contains more FatsFats +561.5%
Contains more CarbsCarbs +12594.4%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -51.3%
Contains more Mono. FatMonounsaturated fat +316.8%
Contains more Poly. FatPolyunsaturated fat +15229.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Puff pastry DV% diff.
Polyunsaturated fat 0.145g 22.228g 147%
Vitamin B12 1.87µg 0µg 78%
Fats 5.82g 38.5g 50%
Zinc 4.98mg 0.54mg 40%
Sodium 1078mg 253mg 36%
Protein 21.8g 7.4g 29%
Cholesterol 68mg 0mg 23%
Vitamin B1 0.052mg 0.323mg 23%
Calories 147kcal 558kcal 21%
Manganese 0.027mg 0.495mg 20%
Monounsaturated fat 2.118g 8.828g 17%
Vitamin B6 0.221mg 0.019mg 16%
Phosphorus 175mg 60mg 16%
Carbs 0.36g 45.7g 15%
Choline 81.6mg 6.2mg 14%
Vitamin K 0.7µg 16.3µg 13%
Saturated fat 2.681g 5.502g 13%
Folate 6µg 55µg 12%
Selenium 17.7µg 24.5µg 12%
Vitamin B2 0.161mg 0.258mg 7%
Fiber 0g 1.5g 6%
Iron 2.22mg 2.6mg 5%
Vitamin B5 0.265mg 0mg 5%
Potassium 210mg 62mg 4%
Vitamin E 0.12mg 0.55mg 3%
Copper 0.091mg 0.115mg 3%
Vitamin B3 4.26mg 3.8mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 44.2g N/A
Magnesium 17mg 16mg 0%
Calcium 10mg 10mg 0%
Sugar 0.1g 0.75g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0.086mg 0%
Threonine 0.857mg 0.198mg 0%
Isoleucine 0.976mg 0.275mg 0%
Leucine 1.706mg 0.514mg 0%
Lysine 1.812mg 0.144mg 0%
Methionine 0.558mg 0.131mg 0%
Phenylalanine 0.847mg 0.367mg 0%
Valine 1.065mg 0.312mg 0%
Histidine 0.684mg 0.158mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
60%
Pastrami
43%
Puff pastry

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 825mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 14)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 2.821g)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.