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  6. Pastrami vs. Yam

Pastrami vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between pastrami and yam?

  • Pastrami is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus, yet yam is richer in vitamin C and potassium.
  • Pastrami's daily need coverage for vitamin B12 is 78% higher.
  • Yam has a lower glycemic index than pastrami.

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

Infographic

Pastrami vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +311.1%
Contains more ZincZinc +1975%
Contains more PhosphorusPhosphorus +218.2%
Contains more SeleniumSelenium +2428.6%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +288.6%
Contains more CopperCopper +95.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1370.4%

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.
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%
Yam
Yam
8
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +403.1%
Contains more Vitamin B3Vitamin B3 +671.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +394.5%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +283.3%

All nutrients comparison - raw data values

Nutrient Pastrami Yam DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 9mg 46%
Zinc 4.98mg 0.24mg 43%
Protein 21.8g 1.53g 41%
Selenium 17.7µg 0.7µg 31%
Cholesterol 68mg 0mg 23%
Vitamin B3 4.26mg 0.552mg 23%
Iron 2.22mg 0.54mg 21%
Vitamin C 0.3mg 17.1mg 19%
Potassium 210mg 816mg 18%
Phosphorus 175mg 55mg 17%
Manganese 0.027mg 0.397mg 16%
Fiber 0g 4.1g 16%
Saturated fat 2.681g 0.037g 12%
Choline 81.6mg 16.5mg 12%
Vitamin B2 0.161mg 0.032mg 10%
Copper 0.091mg 0.178mg 10%
Carbs 0.36g 27.88g 9%
Fats 5.82g 0.17g 9%
Vitamin B6 0.221mg 0.293mg 6%
Monounsaturated fat 2.118g 0.006g 5%
Vitamin B1 0.052mg 0.112mg 5%
Folate 6µg 23µg 4%
Vitamin E 0.12mg 0.35mg 2%
Vitamin K 0.7µg 2.3µg 1%
Calories 147kcal 118kcal 1%
Vitamin B5 0.265mg 0.314mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 2µg 7µg 1%
Calcium 10mg 17mg 1%
Magnesium 17mg 21mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.36g 23.78g N/A
Sugar 0.1g 0.5g N/A
Polyunsaturated fat 0.145g 0.076g 0%
Tryptophan 0.141mg 0.012mg 0%
Threonine 0.857mg 0.054mg 0%
Isoleucine 0.976mg 0.052mg 0%
Leucine 1.706mg 0.096mg 0%
Lysine 1.812mg 0.059mg 0%
Methionine 0.558mg 0.021mg 0%
Phenylalanine 0.847mg 0.071mg 0%
Valine 1.065mg 0.062mg 0%
Histidine 0.684mg 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1324.8%
Contains more FatsFats +3323.5%
Contains more OtherOther +203.7%
Contains more CarbsCarbs +7644.4%
~equal in Water ~69.6g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +35200%
Contains more Poly. FatPolyunsaturated fat +90.8%
Contains less Sat. FatSaturated fat -98.6%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.