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  6. Pastrami vs. Watercress

Pastrami vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between pastrami and watercress?

  • Pastrami is richer in vitamin B12, zinc, selenium, vitamin B3, and iron, yet watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress contains less cholesterol.
  • Watercress has a lower glycemic index than pastrami.

We used Beef, cured, pastrami and Watercress, raw types in this comparison.

Infographic

Pastrami vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +1010%
Contains more CopperCopper +18.2%
Contains more ZincZinc +4427.3%
Contains more PhosphorusPhosphorus +191.7%
Contains more SeleniumSelenium +1866.7%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +57.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +803.7%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.2%
Contains more Vitamin B3Vitamin B3 +2030%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +806.7%
Contains more Vitamin CVitamin C +14233.3%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B5Vitamin B5 +17%
Contains more Vitamin KVitamin K +35614.3%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Pastrami Watercress DV% diff.
Vitamin K 0.7µg 250µg 208%
Vitamin B12 1.87µg 0µg 78%
Vitamin C 0.3mg 43mg 47%
Sodium 1078mg 41mg 45%
Zinc 4.98mg 0.11mg 44%
Protein 21.8g 2.3g 39%
Selenium 17.7µg 0.9µg 31%
Iron 2.22mg 0.2mg 25%
Vitamin B3 4.26mg 0.2mg 25%
Cholesterol 68mg 0mg 23%
Vitamin A 2µg 160µg 18%
Phosphorus 175mg 60mg 16%
Choline 81.6mg 9mg 13%
Saturated fat 2.681g 0.027g 12%
Calcium 10mg 120mg 11%
Manganese 0.027mg 0.244mg 9%
Fats 5.82g 0.1g 9%
Vitamin B6 0.221mg 0.129mg 7%
Calories 147kcal 11kcal 7%
Vitamin E 0.12mg 1mg 6%
Monounsaturated fat 2.118g 0.008g 5%
Potassium 210mg 330mg 4%
Vitamin B1 0.052mg 0.09mg 3%
Vitamin B2 0.161mg 0.12mg 3%
Copper 0.091mg 0.077mg 2%
Fiber 0g 0.5g 2%
Vitamin D 0.1µg 0µg 1%
Polyunsaturated fat 0.145g 0.035g 1%
Vitamin B5 0.265mg 0.31mg 1%
Magnesium 17mg 21mg 1%
Vitamin D 4IU 0IU 1%
Folate 6µg 9µg 1%
Net carbs 0.36g 0.79g N/A
Carbs 0.36g 1.29g 0%
Sugar 0.1g 0.2g N/A
Tryptophan 0.141mg 0.03mg 0%
Threonine 0.857mg 0.133mg 0%
Isoleucine 0.976mg 0.093mg 0%
Leucine 1.706mg 0.166mg 0%
Lysine 1.812mg 0.134mg 0%
Methionine 0.558mg 0.02mg 0%
Phenylalanine 0.847mg 0.114mg 0%
Valine 1.065mg 0.137mg 0%
Histidine 0.684mg 0.04mg 0%
Fructose 0.01g 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +847.8%
Contains more FatsFats +5720%
Contains more OtherOther +107.5%
Contains more CarbsCarbs +258.3%
Contains more WaterWater +36.8%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +26375%
Contains more Poly. FatPolyunsaturated fat +314.3%
Contains less Sat. FatSaturated fat -99%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.