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  6. Pastrami vs. T bone steak

Pastrami vs. T bone steak — In-Depth Nutrition Comparison

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Differences between Pastrami and T bone steak

  • Pastrami contains less Vitamin B6, Selenium, Iron, Vitamin B3, and Vitamin B2 than T bone steak.
  • Pastrami's daily need coverage for Sodium is 44% higher.
  • The amount of Sodium in T bone steak is lower.

The food types used in this comparison are Beef, cured, pastrami and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Pastrami vs T bone steak 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more CopperCopper +15.2%
Contains more ManganeseManganese +575%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +60.8%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +71.8%
~equal in Zinc ~4.69mg

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% 0.3% 2.8% 3% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +740%
Contains more CholineCholine +23.4%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +47.7%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +243%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B12 ~1.89µg

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% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.7%
Contains more OtherOther +186.2%
Contains more ProteinProtein +26.1%
Contains more FatsFats +89.9%

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
44% 50% 6%
Saturated Fat: Sat. Fat 4.6 g
Monounsaturated Fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated Fat -41.7%
Contains more Mono. FatMonounsaturated Fat +143.6%
Contains more Poly. FatPolyunsaturated fat +302.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami T bone steak Opinion
Calories 147kcal 217kcal T bone steak
Protein 21.8g 27.48g T bone steak
Fats 5.82g 11.05g T bone steak
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 0g Pastrami
Carbs 0.36g 0g Pastrami
Cholesterol 68mg 81mg Pastrami
Vitamin D 4IU 3IU Pastrami
Magnesium 17mg 20mg T bone steak
Calcium 10mg 19mg T bone steak
Potassium 210mg 280mg T bone steak
Iron 2.22mg 3.57mg T bone steak
Sugar 0.1g 0g T bone steak
Copper 0.091mg 0.079mg Pastrami
Zinc 4.98mg 4.69mg Pastrami
Phosphorus 175mg 210mg T bone steak
Sodium 1078mg 68mg T bone steak
Vitamin A 42IU 5IU Pastrami
Vitamin A 2µg 1µg Pastrami
Vitamin E 0.12mg 0.14mg T bone steak
Vitamin D 0.1µg 0.1µg
Manganese 0.027mg 0.004mg Pastrami
Selenium 17.7µg 30.4µg T bone steak
Vitamin B1 0.052mg 0.057mg T bone steak
Vitamin B2 0.161mg 0.27mg T bone steak
Vitamin B3 4.26mg 6.292mg T bone steak
Vitamin B5 0.265mg 0.307mg T bone steak
Vitamin B6 0.221mg 0.758mg T bone steak
Vitamin B12 1.87µg 1.89µg T bone steak
Vitamin K 0.7µg 1.5µg T bone steak
Folate 6µg 7µg T bone steak
Trans Fat 0.595g Pastrami
Choline 81.6mg 66.1mg Pastrami
Saturated Fat 2.681g 4.6g Pastrami
Monounsaturated Fat 2.118g 5.159g T bone steak
Polyunsaturated fat 0.145g 0.583g T bone steak
Tryptophan 0.141mg 0.325mg T bone steak
Threonine 0.857mg 1.349mg T bone steak
Isoleucine 0.976mg 1.343mg T bone steak
Leucine 1.706mg 2.46mg T bone steak
Lysine 1.812mg 2.74mg T bone steak
Methionine 0.558mg 0.762mg T bone steak
Phenylalanine 0.847mg 1.143mg T bone steak
Valine 1.065mg 1.421mg T bone steak
Histidine 0.684mg 1.05mg T bone steak
Fructose 0.01g Pastrami
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-3 - DPA 0g 0.013g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami T bone steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
52%
T bone steak
Minerals Daily Need Coverage Score
60%
Pastrami
60%
T bone steak

Comparison summary

Which food is lower in Sugar?
T bone steak
T bone steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 1010mg)
Which food is lower in glycemic index?
T bone steak
T bone steak is lower in glycemic index (difference - 70)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $2.2)
Which food is richer in vitamins?
T bone steak
T bone steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 1.919g)
Which food is richer in minerals?
?
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.