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Pastrami vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between Pastrami and Walnut

  • Pastrami has more Vitamin B12, and Selenium, however, Walnut is richer in Copper, Manganese, Magnesium, Fiber, Phosphorus, Vitamin B6, and Vitamin B1.
  • Walnut covers your daily Copper needs 166% more than Pastrami.
  • Walnut contains less Sodium.

Specific food types used in this comparison are Beef, cured, pastrami and Nuts, walnuts, english.

Infographic

Pastrami vs Walnut 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.
Contains more Zinc +61.2%
Contains more Selenium +261.2%
Contains more Calcium +880%
Contains more Iron +31.1%
Contains more Magnesium +829.4%
Contains more Phosphorus +97.7%
Contains more Potassium +110%
Contains less Sodium -99.8%
Contains more Copper +1642.9%
Contains more Manganese +12544.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Zinc +61.2%
Contains more Selenium +261.2%
Contains more Calcium +880%
Contains more Iron +31.1%
Contains more Magnesium +829.4%
Contains more Phosphorus +97.7%
Contains more Potassium +110%
Contains less Sodium -99.8%
Contains more Copper +1642.9%
Contains more Manganese +12544.4%

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.
:
7
Walnut
Contains more Vitamin A +110%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +278.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +555.8%
Contains more Vitamin B5 +115.1%
Contains more Vitamin B6 +143%
Contains more Folate +1533.3%
Contains more Vitamin K +285.7%
Equal in Vitamin B2 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +110%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +278.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +483.3%
Contains more Vitamin C +333.3%
Contains more Vitamin B1 +555.8%
Contains more Vitamin B5 +115.1%
Contains more Vitamin B6 +143%
Contains more Folate +1533.3%
Contains more Vitamin K +285.7%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43.1%
Contains more Water +1608.4%
Contains more Other +39.9%
Contains more Fats +1020.4%
Contains more Carbs +3708.3%
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +43.1%
Contains more Water +1608.4%
Contains more Other +39.9%
Contains more Fats +1020.4%
Contains more Carbs +3708.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +321.8%
Contains more Polyunsaturated fat +32433.8%
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +321.8%
Contains more Polyunsaturated fat +32433.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +800%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +800%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Walnut Opinion
Net carbs 0.36g 7.01g Walnut
Protein 21.8g 15.23g Pastrami
Fats 5.82g 65.21g Walnut
Carbs 0.36g 13.71g Walnut
Calories 147kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.01g 0.09g Walnut
Sugar 0.1g 2.61g Pastrami
Fiber 0g 6.7g Walnut
Calcium 10mg 98mg Walnut
Iron 2.22mg 2.91mg Walnut
Magnesium 17mg 158mg Walnut
Phosphorus 175mg 346mg Walnut
Potassium 210mg 441mg Walnut
Sodium 1078mg 2mg Walnut
Zinc 4.98mg 3.09mg Pastrami
Copper 0.091mg 1.586mg Walnut
Manganese 0.027mg 3.414mg Walnut
Selenium 17.7µg 4.9µg Pastrami
Vitamin A 42IU 20IU Pastrami
Vitamin A RAE 2µg 1µg Pastrami
Vitamin E 0.12mg 0.7mg Walnut
Vitamin D 4IU 0IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 1.3mg Walnut
Vitamin B1 0.052mg 0.341mg Walnut
Vitamin B2 0.161mg 0.15mg Pastrami
Vitamin B3 4.26mg 1.125mg Pastrami
Vitamin B5 0.265mg 0.57mg Walnut
Vitamin B6 0.221mg 0.537mg Walnut
Folate 6µg 98µg Walnut
Vitamin B12 1.87µg 0µg Pastrami
Vitamin K 0.7µg 2.7µg Walnut
Tryptophan 0.141mg 0.17mg Walnut
Threonine 0.857mg 0.596mg Pastrami
Isoleucine 0.976mg 0.625mg Pastrami
Leucine 1.706mg 1.17mg Pastrami
Lysine 1.812mg 0.424mg Pastrami
Methionine 0.558mg 0.236mg Pastrami
Phenylalanine 0.847mg 0.711mg Pastrami
Valine 1.065mg 0.753mg Pastrami
Histidine 0.684mg 0.391mg Pastrami
Cholesterol 68mg 0mg Walnut
Saturated Fat 2.681g 6.126g Pastrami
Monounsaturated Fat 2.118g 8.933g Walnut
Polyunsaturated fat 0.145g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Pastrami
33%
Walnut
Minerals Daily Need Coverage Score
60%
Pastrami
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1076mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 68mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 2.51g)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 3.445g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $2.8)
Which food is richer in vitamins?
?
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.