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Pastrami vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between pastrami and soybean raw

  • Pastrami has more vitamin B12; however, soybean raw is higher in copper, iron, manganese, folate, phosphorus, vitamin B1, magnesium, and vitamin B2.
  • Soybean raw covers your daily need for copper, 174% more than pastrami.
  • Soybean raw has less sodium.
  • The glycemic index of pastrami is higher.

These are the specific foods used in this comparison Beef, cured, pastrami and Soybeans, mature seeds, raw.

Infographic

Pastrami vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1547.1%
Contains more CalciumCalcium +2670%
Contains more PotassiumPotassium +755.7%
Contains more IronIron +607.2%
Contains more CopperCopper +1722%
Contains more PhosphorusPhosphorus +302.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9222.2%
~equal in Zinc ~4.89mg
~equal in Selenium ~17.8µg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +162.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +1580.8%
Contains more Vitamin B2Vitamin B2 +440.4%
Contains more Vitamin B5Vitamin B5 +199.2%
Contains more Vitamin B6Vitamin B6 +70.6%
Contains more Vitamin KVitamin K +6614.3%
Contains more FolateFolate +6150%
Contains more CholineCholine +42%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +714.2%
Contains more ProteinProtein +67.4%
Contains more FatsFats +242.6%
Contains more CarbsCarbs +8277.8%
Contains more OtherOther +95.6%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +107.9%
Contains more Poly. FatPolyunsaturated fat +7662.1%
~equal in Saturated fat ~2.884g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Soybean raw DV% diff.
Copper 0.091mg 1.658mg 174%
Iron 2.22mg 15.7mg 169%
Manganese 0.027mg 2.517mg 108%
Folate 6µg 375µg 92%
Vitamin B12 1.87µg 0µg 78%
Phosphorus 175mg 704mg 76%
Polyunsaturated fat 0.145g 11.255g 74%
Vitamin B1 0.052mg 0.874mg 69%
Magnesium 17mg 280mg 63%
Vitamin B2 0.161mg 0.87mg 55%
Sodium 1078mg 2mg 47%
Potassium 210mg 1797mg 47%
Vitamin K 0.7µg 47µg 39%
Fiber 0g 9.3g 37%
Protein 21.8g 36.49g 29%
Calcium 10mg 277mg 27%
Cholesterol 68mg 0mg 23%
Fats 5.82g 19.94g 22%
Vitamin B3 4.26mg 1.623mg 16%
Calories 147kcal 446kcal 15%
Vitamin B6 0.221mg 0.377mg 12%
Vitamin B5 0.265mg 0.793mg 11%
Carbs 0.36g 30.16g 10%
Vitamin C 0.3mg 6mg 6%
Choline 81.6mg 115.9mg 6%
Monounsaturated fat 2.118g 4.404g 6%
Vitamin E 0.12mg 0.85mg 5%
Vitamin D 0.1µg 0µg 1%
Zinc 4.98mg 4.89mg 1%
Vitamin D 4IU 0IU 1%
Saturated fat 2.681g 2.884g 1%
Net carbs 0.36g 20.86g N/A
Sugar 0.1g 7.33g N/A
Vitamin A 2µg 1µg 0%
Selenium 17.7µg 17.8µg 0%
Tryptophan 0.141mg 0.591mg 0%
Threonine 0.857mg 1.766mg 0%
Isoleucine 0.976mg 1.971mg 0%
Leucine 1.706mg 3.309mg 0%
Lysine 1.812mg 2.706mg 0%
Methionine 0.558mg 0.547mg 0%
Phenylalanine 0.847mg 2.122mg 0%
Valine 1.065mg 2.029mg 0%
Histidine 0.684mg 1.097mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
60%
Pastrami
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1076mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 7.23g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 0.203g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $1.2)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.