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  6. Pastrami vs. Chia seeds

Pastrami vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between pastrami and chia seeds

  • Pastrami has more vitamin B12, while chia seeds have more fiber, manganese, phosphorus, copper, magnesium, iron, selenium, calcium, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of pastrami is 70.

The food types used in this comparison are Beef, cured, pastrami and Seeds, chia seeds, dried.

Infographic

Pastrami vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1870.6%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +93.8%
Contains more IronIron +247.7%
Contains more CopperCopper +915.4%
Contains more PhosphorusPhosphorus +391.4%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +9985.2%
Contains more SeleniumSelenium +211.9%
~equal in Zinc ~4.58mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +1092.3%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more FolateFolate +716.7%
~equal in Vitamin B2 ~0.17mg

All nutrients comparison - raw data values

Nutrient Pastrami Chia seeds DV% diff.
Polyunsaturated fat 0.145g 23.665g 157%
Fiber 0g 34.4g 138%
Manganese 0.027mg 2.723mg 117%
Phosphorus 175mg 860mg 98%
Copper 0.091mg 0.924mg 93%
Vitamin B12 1.87µg 0µg 78%
Magnesium 17mg 335mg 76%
Iron 2.22mg 7.72mg 69%
Selenium 17.7µg 55.2µg 68%
Calcium 10mg 631mg 62%
Vitamin B1 0.052mg 0.62mg 47%
Sodium 1078mg 16mg 46%
Fats 5.82g 30.74g 38%
Vitamin B3 4.26mg 8.83mg 29%
Cholesterol 68mg 0mg 23%
Calories 147kcal 486kcal 17%
Vitamin B6 0.221mg 17%
Choline 81.6mg 15%
Carbs 0.36g 42.12g 14%
Folate 6µg 49µg 11%
Protein 21.8g 16.54g 11%
Potassium 210mg 407mg 6%
Vitamin B5 0.265mg 5%
Zinc 4.98mg 4.58mg 4%
Vitamin E 0.12mg 0.5mg 3%
Saturated fat 2.681g 3.33g 3%
Vitamin K 0.7µg 1%
Vitamin B2 0.161mg 0.17mg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin C 0.3mg 1.6mg 1%
Net carbs 0.36g 7.72g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0%
Trans fat 0.14g N/A
Monounsaturated fat 2.118g 2.309g 0%
Tryptophan 0.141mg 0.436mg 0%
Threonine 0.857mg 0.709mg 0%
Isoleucine 0.976mg 0.801mg 0%
Leucine 1.706mg 1.371mg 0%
Lysine 1.812mg 0.97mg 0%
Methionine 0.558mg 0.588mg 0%
Phenylalanine 0.847mg 1.016mg 0%
Valine 1.065mg 0.95mg 0%
Histidine 0.684mg 0.531mg 0%
Fructose 0.01g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +31.8%
Contains more WaterWater +1098.8%
Contains more FatsFats +428.2%
Contains more CarbsCarbs +11600%
Contains more OtherOther +92.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -19.5%
Contains more Poly. FatPolyunsaturated fat +16220.7%
~equal in Monounsaturated fat ~2.309g

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.