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  6. Pastrami vs. Winged bean

Pastrami vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between pastrami and winged bean

  • Pastrami is richer in vitamin B12, zinc, selenium, phosphorus, and vitamin B3, yet winged bean is richer in copper, vitamin B1, and manganese.
  • Daily need coverage for copper for winged bean is 144% higher.
  • Winged bean contains less cholesterol.
  • Winged bean has a lower glycemic index than pastrami.

Food types used in this article are Beef, cured, pastrami and Winged bean tuber, raw.

Infographic

Pastrami vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +288.9%
Contains more SeleniumSelenium +2428.6%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +179%
Contains more CopperCopper +1423.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +1870.4%
~equal in Iron ~2mg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B6Vitamin B6 +194.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +628.8%
Contains more FolateFolate +216.7%
~equal in Vitamin B2 ~0.149mg

All nutrients comparison - raw data values

Nutrient Pastrami Winged bean DV% diff.
Copper 0.091mg 1.386mg 144%
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 35mg 45%
Zinc 4.98mg 1.39mg 33%
Selenium 17.7µg 0.7µg 31%
Vitamin B1 0.052mg 0.379mg 27%
Cholesterol 68mg 0mg 23%
Manganese 0.027mg 0.532mg 22%
Protein 21.8g 11.6g 20%
Phosphorus 175mg 45mg 19%
Vitamin B3 4.26mg 1.64mg 16%
Choline 81.6mg 15%
Vitamin B6 0.221mg 0.075mg 11%
Saturated fat 2.681g 0.222g 11%
Potassium 210mg 586mg 11%
Carbs 0.36g 28.1g 9%
Fats 5.82g 0.9g 8%
Monounsaturated fat 2.118g 0.234g 5%
Folate 6µg 19µg 3%
Iron 2.22mg 2mg 3%
Vitamin B5 0.265mg 0.116mg 3%
Calcium 10mg 30mg 2%
Magnesium 17mg 24mg 2%
Vitamin K 0.7µg 1%
Vitamin E 0.12mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B2 0.161mg 0.149mg 1%
Vitamin D 4IU 0IU 1%
Calories 147kcal 148kcal 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 28.1g N/A
Sugar 0.1g N/A
Vitamin A 2µg 0µg 0%
Polyunsaturated fat 0.145g 0.174g 0%
Tryptophan 0.141mg 0.252mg 0%
Threonine 0.857mg 0.451mg 0%
Isoleucine 0.976mg 0.425mg 0%
Leucine 1.706mg 0.64mg 0%
Lysine 1.812mg 0.592mg 0%
Methionine 0.558mg 0.143mg 0%
Phenylalanine 0.847mg 0.451mg 0%
Valine 1.065mg 0.599mg 0%
Histidine 0.684mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +87.9%
Contains more FatsFats +546.7%
Contains more WaterWater +21.1%
Contains more OtherOther +24.5%
Contains more CarbsCarbs +7705.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +805.1%
Contains less Sat. FatSaturated fat -91.7%
Contains more Poly. FatPolyunsaturated fat +20%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.