Pastrami vs. Sauerkraut — In-Depth Nutrition Comparison
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The main differences between pastrami and sauerkraut
- Pastrami is richer in vitamin B12, zinc, selenium, vitamin B3, phosphorus, and choline, yet sauerkraut is richer in vitamin C.
- Daily need coverage for vitamin B12 for pastrami is 78% higher.
- Sauerkraut has a lower glycemic index than pastrami.
Food types used in this article are Beef, cured, pastrami and Sauerkraut, canned, solids, and liquids.
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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.
| Contains more MagnesiumMagnesium | +30.8% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more IronIron | +51% |
| Contains more ZincZinc | +2521.1% |
| Contains more PhosphorusPhosphorus | +775% |
| Contains more SeleniumSelenium | +2850% |
| Contains more CalciumCalcium | +200% |
| Contains less SodiumSodium | -38.7% |
| Contains more ManganeseManganese | +459.3% |
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.
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +147.6% |
| Contains more Vitamin B2Vitamin B2 | +631.8% |
| Contains more Vitamin B3Vitamin B3 | +2879% |
| Contains more Vitamin B5Vitamin B5 | +184.9% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +684.6% |
| Contains more Vitamin CVitamin C | +4800% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin KVitamin K | +1757.1% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.87µg | 0µg | 78% |
| Zinc | 4.98mg | 0.19mg | 44% |
| Protein | 21.8g | 0.91g | 42% |
| Selenium | 17.7µg | 0.6µg | 31% |
| Vitamin B3 | 4.26mg | 0.143mg | 26% |
| Cholesterol | 68mg | 0mg | 23% |
| Phosphorus | 175mg | 20mg | 22% |
| Sodium | 1078mg | 661mg | 18% |
| Vitamin C | 0.3mg | 14.7mg | 16% |
| Choline | 81.6mg | 10.4mg | 13% |
| Saturated fat | 2.681g | 0.034g | 12% |
| Fiber | 0g | 2.9g | 12% |
| Vitamin B2 | 0.161mg | 0.022mg | 11% |
| Vitamin K | 0.7µg | 13µg | 10% |
| Iron | 2.22mg | 1.47mg | 9% |
| Fats | 5.82g | 0.14g | 9% |
| Vitamin B6 | 0.221mg | 0.13mg | 7% |
| Calories | 147kcal | 19kcal | 6% |
| Monounsaturated fat | 2.118g | 0.013g | 5% |
| Manganese | 0.027mg | 0.151mg | 5% |
| Folate | 6µg | 24µg | 5% |
| Vitamin B1 | 0.052mg | 0.021mg | 3% |
| Vitamin B5 | 0.265mg | 0.093mg | 3% |
| Calcium | 10mg | 30mg | 2% |
| Carbs | 0.36g | 4.28g | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Copper | 0.091mg | 0.096mg | 1% |
| Potassium | 210mg | 170mg | 1% |
| Magnesium | 17mg | 13mg | 1% |
| Vitamin D | 4IU | 0IU | 1% |
| Polyunsaturated fat | 0.145g | 0.067g | 1% |
| Net carbs | 0.36g | 1.38g | N/A |
| Sugar | 0.1g | 1.78g | N/A |
| Vitamin A | 2µg | 1µg | 0% |
| Vitamin E | 0.12mg | 0.14mg | 0% |
| Tryptophan | 0.141mg | 0.008mg | 0% |
| Threonine | 0.857mg | 0.025mg | 0% |
| Isoleucine | 0.976mg | 0.021mg | 0% |
| Leucine | 1.706mg | 0.029mg | 0% |
| Lysine | 1.812mg | 0.031mg | 0% |
| Methionine | 0.558mg | 0.009mg | 0% |
| Phenylalanine | 0.847mg | 0.023mg | 0% |
| Valine | 1.065mg | 0.03mg | 0% |
| Histidine | 0.684mg | 0.016mg | 0% |
| Fructose | 0.01g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +2295.6% |
| Contains more FatsFats | +4057.1% |
| Contains more OtherOther | +15.8% |
| Contains more CarbsCarbs | +1088.9% |
| Contains more WaterWater | +33.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.681 g
Monounsaturated fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +16192.3% |
| Contains more Poly. FatPolyunsaturated fat | +116.4% |
| Contains less Sat. FatSaturated fat | -98.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +300% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
