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Pastrami vs. Refried beans — In-Depth Nutrition Comparison

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How are pastrami and refried beans different?

  • Pastrami is richer in vitamin B12, zinc, vitamin B3, selenium, phosphorus, and choline, while refried beans are higher in fiber and manganese.
  • Pastrami covers your daily need for vitamin B12, 78% more than refried beans.
  • Pastrami has a higher glycemic index (70) than refried beans (38).

Beef, cured, pastrami and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Pastrami vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more IronIron +54.2%
Contains more ZincZinc +758.6%
Contains more PhosphorusPhosphorus +90.2%
Contains more SeleniumSelenium +205.2%
Contains more MagnesiumMagnesium +105.9%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +51.9%
Contains more CopperCopper +41.8%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +970.4%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +1060.8%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +114.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.9%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +83.3%

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +337.8%
Contains more FatsFats +189.6%
Contains more OtherOther +45.6%
Contains more CarbsCarbs +3663.9%
Contains more WaterWater +11.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +252.4%
Contains less Sat. FatSaturated fat -76.5%
Contains more Poly. FatPolyunsaturated fat +274.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Refried beans DV% diff.
Vitamin B12 1.87µg 0µg 78%
Zinc 4.98mg 0.58mg 40%
Protein 21.8g 4.98g 34%
Sodium 1078mg 370mg 31%
Vitamin B3 4.26mg 0.367mg 24%
Cholesterol 68mg 0mg 23%
Histidine 0.684mg 153mg 22%
Selenium 17.7µg 5.8µg 22%
Fiber 0g 3.7g 15%
Phosphorus 175mg 92mg 12%
Manganese 0.027mg 0.289mg 11%
Choline 81.6mg 21.2mg 11%
Iron 2.22mg 1.44mg 10%
Vitamin B6 0.221mg 0.103mg 9%
Saturated fat 2.681g 0.631g 9%
Vitamin C 0.3mg 6mg 6%
Fats 5.82g 2.01g 6%
Vitamin B2 0.161mg 0.079mg 6%
Copper 0.091mg 0.129mg 4%
Monounsaturated fat 2.118g 0.601g 4%
Magnesium 17mg 35mg 4%
Carbs 0.36g 13.55g 4%
Polyunsaturated fat 0.145g 0.543g 3%
Calories 147kcal 90kcal 3%
Potassium 210mg 319mg 3%
Starch 7.43g 3%
Vitamin B1 0.052mg 0.076mg 2%
Vitamin B5 0.265mg 0.189mg 2%
Calcium 10mg 29mg 2%
Vitamin K 0.7µg 2.1µg 1%
Folate 6µg 11µg 1%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0.36g 9.85g N/A
Sugar 0.1g 0.54g N/A
Vitamin E 0.12mg 0.09mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.016g N/A
Tryptophan 0.141mg 0.065mg 0%
Threonine 0.857mg 0.231mg 0%
Isoleucine 0.976mg 0.242mg 0%
Leucine 1.706mg 0.438mg 0%
Lysine 1.812mg 0.377mg 0%
Methionine 0.558mg 0.083mg 0%
Phenylalanine 0.847mg 0.297mg 0%
Valine 1.065mg 0.287mg 0%
Fructose 0.01g 0g 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
60%
Pastrami
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 708mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 2.05g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.44g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.