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Pastrami vs. Walnut oil — In-Depth Nutrition Comparison

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Summary of differences between pastrami and walnut oil

  • Walnut oil has less vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and vitamin B6 than pastrami.
  • Pastrami covers your daily need for vitamin B12, 78% more than walnut oil.
  • The glycemic index of pastrami is higher.

These are the specific foods used in this comparison Beef, cured, pastrami and Oil, walnut.

Infographic

Pastrami vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +20300%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +2042.9%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1618.2%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +976.5%
Contains more Poly. FatPolyunsaturated fat +43555.2%

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 oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pastrami Walnut oil DV% diff.
Polyunsaturated fat 0.145g 63.3g 421%
Fats 5.82g 100g 145%
Vitamin B12 1.87µg 0µg 78%
Monounsaturated fat 2.118g 22.8g 52%
Sodium 1078mg 0mg 47%
Zinc 4.98mg 0mg 45%
Protein 21.8g 0g 44%
Calories 147kcal 884kcal 37%
Selenium 17.7µg 0µg 32%
Saturated fat 2.681g 9.1g 29%
Iron 2.22mg 0mg 28%
Vitamin B3 4.26mg 0mg 27%
Phosphorus 175mg 0mg 25%
Cholesterol 68mg 0mg 23%
Vitamin B6 0.221mg 0mg 17%
Choline 81.6mg 0.4mg 15%
Vitamin K 0.7µg 15µg 12%
Vitamin B2 0.161mg 0mg 12%
Copper 0.091mg 0mg 10%
Potassium 210mg 0mg 6%
Vitamin B5 0.265mg 0mg 5%
Vitamin B1 0.052mg 0mg 4%
Magnesium 17mg 0mg 4%
Folate 6µg 0µg 2%
Vitamin E 0.12mg 0.4mg 2%
Manganese 0.027mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Calcium 10mg 0mg 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 0g 0%
Net carbs 0.36g 0g N/A
Sugar 0.1g 0g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0mg 0%
Threonine 0.857mg 0mg 0%
Isoleucine 0.976mg 0mg 0%
Leucine 1.706mg 0mg 0%
Lysine 1.812mg 0mg 0%
Methionine 0.558mg 0mg 0%
Phenylalanine 0.847mg 0mg 0%
Valine 1.065mg 0mg 0%
Histidine 0.684mg 0mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Walnut oil
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
37%
Pastrami
4%
Walnut oil
Minerals Daily Need Coverage Score
60%
Pastrami
0%
Walnut oil

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 1078mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 70)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2.2)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 6.419g)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.