Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pastrami vs. Roast beef — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on November 28, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Pastrami
vs
Roast beef

Summary

Pastrami is a brisket deli cut. It is richer in proteins, selenium, choline, zinc, and iron. It also contains higher amounts of sodium. In comparison, roast beef is lower in fats and sodium. It is richer in phosphorus, potassium, and vitamins B2, B3, B5, B6, and B12.

Introduction

This article will compare two deli foods that are pastrami and roast beef. We will highlight the differences that exist between them, focusing on some general differences, nutritional content differences, and health impacts.

We will consider pastrami from beef, although different pastrami can also be prepared from different animals.

Pastrami is prepared by a brisket cut of beef, specifically the navel part of the brisket. Pastrami has several steps during preparation compared to roast beef, which is comparatively easier and quicker to prepare. Pastrami needs to be brined, seasoned, and finally smoked. Thus, the process takes several days

In comparison, roast beef is simpler and quicker to prepare. Roast beef can be prepared from different cuts of beef. It is roasted for a couple of hours and ready to be served. The golden rule is to brown the outside and keep the inside moist and pink. 

Nutritional content comparison

In this section, we will compare pastrami to roast beef based on 100g of each in cooked forms. 

Calories

Pastrami has slightly higher calories in comparison to roast beef. Pastrami has 147 calories, and roast beef has 115 calories. 

Carbs

Their carbohydrate content is negligible. 

Protein

Pastrami has a higher protein content in comparison to roast beef. Pastrami contains 22g of protein, and roast beef contains 18.6g of protein. 

Fats

Both of them are, on average leaner cuts. Pastrami contains slightly higher amounts of fats compared to roast beef. However, both contain low amounts of fat. Pastrami contains 5.8g of fat. In comparison, roast beef contains 3.7g of fat. 

Although it is important to mention that since roast beef can be prepared from different cuts of beef, we can have leaner or slightly higher fat cuts.

Minerals

Pastrami is richer in selenium, choline, zinc, and iron. Pastrami is also higher in sodium. In comparison, roast beef is richer in potassium and phosphorus. 


Pastrami and roast beef are high in sodium. The amount of sodium present in 100g of each is very high and must be considered.

In the diagram below, we can visualize their difference in mineral distributions. 

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 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more CalciumCalcium +100%
Contains more ZincZinc +55.6%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +20.4%
Contains more MagnesiumMagnesium +17.6%
Contains more PotassiumPotassium +208.1%
Contains more PhosphorusPhosphorus +38.3%
Contains less SodiumSodium -20.9%
~equal in Iron ~2.05mg
~equal in Copper ~0.086mg

Vitamins

Roast beef is richer in all vitamins compared to pastrami. Roast beef is richer in vitamins B2, B3, B5, B6, and B12.

Noting that pastrami also contains high amounts of most of these vitamins, however, comparatively, roast beef is richer. 

In the diagram below, we can visualize their difference in vitamin distributions. 

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% 0.66% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +281.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more FolateFolate +20%
Contains more CholineCholine +85.9%
Contains more Vitamin E Vitamin E +308.3%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B5Vitamin B5 +113.6%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +128.6%
~equal in Vitamin B12 ~2.04µg

Health impacts

Considering these are red meats, they have several adverse health impacts when over-consumed. To read in detail about those impacts, this article covers all the important features of red meat on overall health. 

These articles also discuss in detail meat intolerance and meat allergy. 

Anemia

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Considering that both of these are red meat, they are packed with vitamin B12 and iron which decrease overall risks of vitamin B12 deficiency (megaloblastic) anemia and iron deficiency anemia. (1) (2)

Cancer

Red meat is considered a carcinogenic compound, and in addition to that, pastrami specifically contains preservatives such as nitrites and nitrates to increase their shelf lives. Roast beef can also contain preservatives since they are both deli cuts
Nitrogen compounds that are used as food preservatives increase the risks of breast, prostate, and pancreatic cancers. 
In addition, red meat increases the risk of colorectal cancer, lung cancer, and renal cancer. (3)(4)(5)(6)

Cardiovascular health

One of the main risks of increasing risks of mortality from cardiovascular diseases is hypertension. Long-term consumption of sodium in high amounts increases the risk of developing hypertension. In this case, pastrami and roast beef are high in sodium. In specific, the pastrami is even higher in sodium (7). To lower the risk of high blood pressure, you should consider consuming foods low in sodium

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: November 28, 2022
Medically reviewed by Igor Bussel

Infographic

Pastrami vs Roast beef infographic
Infographic link

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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +17.1%
Contains more FatsFats +57.7%
Contains more CarbsCarbs +77.8%
Contains more OtherOther +33.7%
~equal in Water ~73.72g

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
42% 49% 9%
Saturated Fat: Sat. Fat 1.318 g
Monounsaturated Fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated Fat +39.3%
Contains less Sat. FatSaturated Fat -50.8%
Contains more Poly. FatPolyunsaturated fat +86.2%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.29 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Sucrose ~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 Roast beef
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 minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Roast beef Opinion
Calories 147kcal 115kcal Pastrami
Protein 21.8g 18.62g Pastrami
Fats 5.82g 3.69g Pastrami
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 0.64g Roast beef
Carbs 0.36g 0.64g Roast beef
Cholesterol 68mg 51mg Roast beef
Vitamin D 4IU 1IU Pastrami
Magnesium 17mg 20mg Roast beef
Calcium 10mg 5mg Pastrami
Potassium 210mg 647mg Roast beef
Iron 2.22mg 2.05mg Pastrami
Sugar 0.1g 0.29g Pastrami
Copper 0.091mg 0.086mg Pastrami
Zinc 4.98mg 3.2mg Pastrami
Phosphorus 175mg 242mg Roast beef
Sodium 1078mg 853mg Roast beef
Vitamin A 42IU 11IU Pastrami
Vitamin A RAE 2µg 3µg Roast beef
Vitamin E 0.12mg 0.49mg Roast beef
Vitamin D 0.1µg 0µg Pastrami
Manganese 0.027mg 0.015mg Pastrami
Selenium 17.7µg 14.7µg Pastrami
Vitamin B1 0.052mg 0.043mg Pastrami
Vitamin B2 0.161mg 0.213mg Roast beef
Vitamin B3 4.26mg 5.581mg Roast beef
Vitamin B5 0.265mg 0.566mg Roast beef
Vitamin B6 0.221mg 0.46mg Roast beef
Vitamin B12 1.87µg 2.04µg Roast beef
Vitamin K 0.7µg 1.6µg Roast beef
Folate 6µg 5µg Pastrami
Trans Fat 0.148g Pastrami
Choline 81.6mg 43.9mg Pastrami
Saturated Fat 2.681g 1.318g Roast beef
Monounsaturated Fat 2.118g 1.521g Pastrami
Polyunsaturated fat 0.145g 0.27g Roast beef
Tryptophan 0.141mg Pastrami
Threonine 0.857mg Pastrami
Isoleucine 0.976mg Pastrami
Leucine 1.706mg Pastrami
Lysine 1.812mg Pastrami
Methionine 0.558mg Pastrami
Phenylalanine 0.847mg Pastrami
Valine 1.065mg Pastrami
Histidine 0.684mg Pastrami
Fructose 0.01g 0g Pastrami
Omega-3 - EPA 0g 0.007g Roast beef
Omega-3 - DHA 0g 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-3 - DPA 0g 0.012g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Roast beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
46%
Roast beef
Minerals Daily Need Coverage Score
60%
Pastrami
56%
Roast beef

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Roast beef
Roast beef contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 1.363g)
Which food is lower in glycemic index?
Roast beef
Roast beef is lower in glycemic index (difference - 70)
Which food is cheaper?
Roast beef
Roast beef is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.19g)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.