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  6. Pastrami vs. Rib eye steak

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.
  • Pastrami has a higher glycemic index than rib eye steak.

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
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 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% 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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20%
Contains more CholineCholine +67.2%
Contains more Vitamin AVitamin A +300%
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 DV% diff.
Sodium 1078mg 54mg 45%
Saturated fat 2.681g 9.684g 32%
Fats 5.82g 21.81g 25%
Selenium 17.7µg 29.7µg 22%
Monounsaturated fat 2.118g 10.519g 21%
Vitamin B6 0.221mg 0.477mg 20%
Vitamin B12 1.87µg 2.1µg 10%
Vitamin B2 0.161mg 0.287mg 10%
Zinc 4.98mg 5.91mg 8%
Calories 147kcal 291kcal 7%
Choline 81.6mg 48.8mg 6%
Polyunsaturated fat 0.145g 1.027g 6%
Vitamin B5 0.265mg 0.536mg 5%
Protein 21.8g 23.69g 4%
Vitamin B3 4.26mg 4.908mg 4%
Cholesterol 68mg 80mg 4%
Phosphorus 175mg 152mg 3%
Manganese 0.027mg 0.08mg 2%
Vitamin B1 0.052mg 0.071mg 2%
Vitamin K 0.7µg 1.6µg 1%
Potassium 210mg 260mg 1%
Vitamin D 0.1µg 0.2µg 1%
Vitamin A 2µg 8µg 1%
Magnesium 17mg 22mg 1%
Copper 0.091mg 0.08mg 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 0g 0%
Net carbs 0.36g 0g N/A
Vitamin D 4IU 7IU 0%
Calcium 10mg 11mg 0%
Iron 2.22mg 2.24mg 0%
Sugar 0.1g 0g N/A
Vitamin E 0.12mg 0.1mg 0%
Folate 6µg 6µg 0%
Trans fat 1.478g N/A
Tryptophan 0.141mg 0.265mg 0%
Threonine 0.857mg 1.116mg 0%
Isoleucine 0.976mg 1.103mg 0%
Leucine 1.706mg 2.041mg 0%
Lysine 1.812mg 2.269mg 0%
Methionine 0.558mg 0.641mg 0%
Phenylalanine 0.847mg 0.95mg 0%
Valine 1.065mg 1.184mg 0%
Histidine 0.684mg 0.888mg 0%
Fructose 0.01g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

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
37%
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.