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Pastrami vs. Rib eye steak — In-Depth Nutrition Comparison

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Important differences between Pastrami and Rib eye steak

  • Pastrami has more Choline, however, Rib eye steak has more Selenium, Vitamin B6, Vitamin B2, Vitamin B12, Zinc, and Vitamin B5.
  • Pastrami's daily need coverage for Sodium is 45% more.
  • Pastrami has 2 times more Choline than Rib eye steak. Pastrami has 81.6mg of Choline, while Rib eye steak has 48.8mg.
  • Rib eye steak is lower in Sodium.

The food varieties used in the comparison are Beef, cured, pastrami and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Pastrami vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CopperCopper +13.8%
Contains more PhosphorusPhosphorus +15.1%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +23.8%
Contains more ZincZinc +18.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +196.3%
Contains more SeleniumSelenium +67.8%
~equal in Calcium ~11mg
~equal in Iron ~2.24mg

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 0% 1.5% 2% 6% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +68%
Contains more Vitamin EVitamin E +20%
Contains more CholineCholine +67.2%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B5Vitamin B5 +102.3%
Contains more Vitamin B6Vitamin B6 +115.8%
Contains more Vitamin B12Vitamin B12 +12.3%
Contains more Vitamin KVitamin K +128.6%
~equal in Folate ~6µg

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.6%
Contains more OtherOther +24800%
Contains more FatsFats +274.7%
~equal in Protein ~23.69g

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
46% 50% 5%
Saturated Fat: Sat. Fat 9.684 g
Monounsaturated Fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated Fat -72.3%
Contains more Mono. FatMonounsaturated Fat +396.6%
Contains more Poly. FatPolyunsaturated fat +608.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Rib eye steak Opinion
Calories 147kcal 291kcal Rib eye steak
Protein 21.8g 23.69g Rib eye steak
Fats 5.82g 21.81g Rib eye steak
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 0g Pastrami
Carbs 0.36g 0g Pastrami
Cholesterol 68mg 80mg Pastrami
Vitamin D 4IU 7IU Rib eye steak
Magnesium 17mg 22mg Rib eye steak
Calcium 10mg 11mg Rib eye steak
Potassium 210mg 260mg Rib eye steak
Iron 2.22mg 2.24mg Rib eye steak
Sugar 0.1g 0g Rib eye steak
Copper 0.091mg 0.08mg Pastrami
Zinc 4.98mg 5.91mg Rib eye steak
Phosphorus 175mg 152mg Pastrami
Sodium 1078mg 54mg Rib eye steak
Vitamin A 42IU 25IU Pastrami
Vitamin A 2µg 8µg Rib eye steak
Vitamin E 0.12mg 0.1mg Pastrami
Vitamin D 0.1µg 0.2µg Rib eye steak
Manganese 0.027mg 0.08mg Rib eye steak
Selenium 17.7µg 29.7µg Rib eye steak
Vitamin B1 0.052mg 0.071mg Rib eye steak
Vitamin B2 0.161mg 0.287mg Rib eye steak
Vitamin B3 4.26mg 4.908mg Rib eye steak
Vitamin B5 0.265mg 0.536mg Rib eye steak
Vitamin B6 0.221mg 0.477mg Rib eye steak
Vitamin B12 1.87µg 2.1µg Rib eye steak
Vitamin K 0.7µg 1.6µg Rib eye steak
Folate 6µg 6µg
Trans Fat 1.478g Pastrami
Choline 81.6mg 48.8mg Pastrami
Saturated Fat 2.681g 9.684g Pastrami
Monounsaturated Fat 2.118g 10.519g Rib eye steak
Polyunsaturated fat 0.145g 1.027g Rib eye steak
Tryptophan 0.141mg 0.265mg Rib eye steak
Threonine 0.857mg 1.116mg Rib eye steak
Isoleucine 0.976mg 1.103mg Rib eye steak
Leucine 1.706mg 2.041mg Rib eye steak
Lysine 1.812mg 2.269mg Rib eye steak
Methionine 0.558mg 0.641mg Rib eye steak
Phenylalanine 0.847mg 0.95mg Rib eye steak
Valine 1.065mg 1.184mg Rib eye steak
Histidine 0.684mg 0.888mg Rib eye steak
Fructose 0.01g Pastrami
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
60%
Pastrami
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1024mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 70)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $0.2)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 7.003g)

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.