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  6. Pastrami vs. Tuna salad

Pastrami vs. Tuna salad — In-Depth Nutrition Comparison

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Summary of differences between pastrami and tuna salad

  • Pastrami has more zinc, vitamin B12, iron, vitamin B6, and vitamin B2; however, tuna salad is higher in selenium, vitamin B3, and copper.
  • Tuna salad covers your daily need for selenium, 43% more than pastrami.
  • Pastrami has 9 times more zinc than tuna salad. While pastrami has 4.98mg of zinc, tuna salad has only 0.56mg.
  • Tuna salad has less cholesterol.

These are the specific foods used in this comparison Beef, cured, pastrami and Fish, tuna salad.

Infographic

Pastrami vs Tuna salad 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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more PotassiumPotassium +18%
Contains more IronIron +122%
Contains more ZincZinc +789.3%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +70%
Contains more CopperCopper +59.3%
Contains less SodiumSodium -62.7%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +132.8%
~equal in Phosphorus ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B6Vitamin B6 +172.8%
Contains more Vitamin B12Vitamin B12 +55.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +633.3%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more FolateFolate +33.3%
~equal in Vitamin B5 ~0.26mg

All nutrients comparison - raw data values

Nutrient Pastrami Tuna salad DV% diff.
Selenium 17.7µg 41.2µg 43%
Zinc 4.98mg 0.56mg 40%
Sodium 1078mg 402mg 29%
Vitamin B12 1.87µg 1.2µg 28%
Polyunsaturated fat 0.145g 4.122g 27%
Cholesterol 68mg 13mg 18%
Iron 2.22mg 1mg 15%
Vitamin B3 4.26mg 6.7mg 15%
Choline 81.6mg 15%
Protein 21.8g 16.04g 12%
Vitamin B6 0.221mg 0.081mg 11%
Vitamin B2 0.161mg 0.07mg 7%
Copper 0.091mg 0.145mg 6%
Saturated fat 2.681g 1.544g 5%
Fats 5.82g 9.26g 5%
Carbs 0.36g 9.41g 3%
Monounsaturated fat 2.118g 2.887g 2%
Vitamin B1 0.052mg 0.031mg 2%
Calories 147kcal 187kcal 2%
Vitamin A 2µg 24µg 2%
Vitamin C 0.3mg 2.2mg 2%
Vitamin D 0.1µg 1%
Folate 6µg 8µg 1%
Vitamin E 0.12mg 1%
Manganese 0.027mg 0.04mg 1%
Vitamin D 4IU 1%
Potassium 210mg 178mg 1%
Calcium 10mg 17mg 1%
Vitamin K 0.7µg 1%
Net carbs 0.36g 9.41g N/A
Magnesium 17mg 19mg 0%
Sugar 0.1g N/A
Phosphorus 175mg 178mg 0%
Vitamin B5 0.265mg 0.26mg 0%
Tryptophan 0.141mg 0.18mg 0%
Threonine 0.857mg 0.701mg 0%
Isoleucine 0.976mg 0.739mg 0%
Leucine 1.706mg 1.293mg 0%
Lysine 1.812mg 1.457mg 0%
Methionine 0.558mg 0.47mg 0%
Phenylalanine 0.847mg 0.626mg 0%
Valine 1.065mg 0.824mg 0%
Histidine 0.684mg 0.467mg 0%
Fructose 0.01g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +35.9%
Contains more OtherOther +16.9%
Contains more FatsFats +59.1%
Contains more CarbsCarbs +2513.9%
~equal in Water ~63.16g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -42.4%
Contains more Mono. FatMonounsaturated fat +36.3%
Contains more Poly. FatPolyunsaturated fat +2742.8%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.