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  6. Pastrami vs. Swiss cheese

Pastrami vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between pastrami and Swiss cheese

  • Pastrami has more vitamin B3, iron, and choline; however, Swiss cheese is higher in calcium, phosphorus, vitamin B12, selenium, and vitamin A.
  • Swiss cheese covers your daily calcium needs 88% more than pastrami.
  • Swiss cheese contains 67 times less vitamin B3 than pastrami. Pastrami contains 4.26mg of vitamin B3, while Swiss cheese contains 0.064mg.
  • Swiss cheese has less sodium.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Beef, cured, pastrami and Cheese, swiss.

Infographic

Pastrami vs Swiss cheese infographic
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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.
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +1607.7%
Contains more CopperCopper +93.6%
Contains more ZincZinc +14%
Contains more MagnesiumMagnesium +94.1%
Contains more CalciumCalcium +8800%
Contains more PhosphorusPhosphorus +228%
Contains less SodiumSodium -82.7%
Contains more SeleniumSelenium +69.5%
~equal in Manganese ~0.026mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B3Vitamin B3 +6556.3%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more CholineCholine +426.5%
Contains more Vitamin AVitamin A +14300%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin B12Vitamin B12 +63.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +66.7%

All nutrients comparison - raw data values

Nutrient Pastrami Swiss cheese DV% diff.
Calcium 10mg 890mg 88%
Saturated fat 2.681g 18.227g 71%
Phosphorus 175mg 574mg 57%
Vitamin B12 1.87µg 3.06µg 50%
Fats 5.82g 30.99g 39%
Sodium 1078mg 187mg 39%
Vitamin A 2µg 288µg 32%
Vitamin B3 4.26mg 0.064mg 26%
Iron 2.22mg 0.13mg 26%
Selenium 17.7µg 30µg 22%
Monounsaturated fat 2.118g 8.046g 15%
Calories 147kcal 393kcal 12%
Choline 81.6mg 15.5mg 12%
Vitamin B6 0.221mg 0.071mg 12%
Vitamin B2 0.161mg 0.302mg 11%
Protein 21.8g 26.96g 10%
Polyunsaturated fat 0.145g 1.341g 8%
Cholesterol 68mg 93mg 8%
Zinc 4.98mg 4.37mg 6%
Copper 0.091mg 0.047mg 5%
Potassium 210mg 72mg 4%
Magnesium 17mg 33mg 4%
Vitamin E 0.12mg 0.6mg 3%
Vitamin B1 0.052mg 0.011mg 3%
Vitamin B5 0.265mg 0.353mg 2%
Folate 6µg 10µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin K 0.7µg 1.4µg 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 1.44g 0%
Net carbs 0.36g 1.44g N/A
Sugar 0.1g 0g N/A
Manganese 0.027mg 0.026mg 0%
Trans fat 0.987g N/A
Tryptophan 0.141mg 0.401mg 0%
Threonine 0.857mg 1.038mg 0%
Isoleucine 0.976mg 1.537mg 0%
Leucine 1.706mg 2.959mg 0%
Lysine 1.812mg 2.585mg 0%
Methionine 0.558mg 0.784mg 0%
Phenylalanine 0.847mg 1.662mg 0%
Valine 1.065mg 2.139mg 0%
Histidine 0.684mg 1.065mg 0%
Fructose 0.01g 0g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +84.8%
Contains more ProteinProtein +23.7%
Contains more FatsFats +432.5%
Contains more CarbsCarbs +300%
Contains more OtherOther +19.7%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +279.9%
Contains more Poly. FatPolyunsaturated fat +824.8%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.