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  6. Pastrami vs. Yardlong bean (Asparagus bean) raw

Pastrami vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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The main differences between pastrami and yardlong bean (Asparagus bean) raw

  • Pastrami is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus, yet yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin B12 for pastrami is 78% higher.
  • Pastrami has a lower glycemic index than yardlong bean (Asparagus bean) raw.

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

Infographic

Pastrami vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +372.3%
Contains more CopperCopper +89.6%
Contains more ZincZinc +1245.9%
Contains more PhosphorusPhosphorus +196.6%
Contains more SeleniumSelenium +1080%
Contains more MagnesiumMagnesium +158.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +14.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +659.3%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +939%
Contains more Vitamin B5Vitamin B5 +381.8%
Contains more Vitamin B6Vitamin B6 +820.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +105.8%
Contains more FolateFolate +933.3%

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +678.6%
Contains more FatsFats +1355%
Contains more OtherOther +315%
Contains more CarbsCarbs +2219.4%
Contains more WaterWater +26.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +5783.3%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +16.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Yardlong bean (Asparagus bean) raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pastrami Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 1.87µg 0µg 78%
Sodium 1078mg 4mg 47%
Zinc 4.98mg 0.37mg 42%
Protein 21.8g 2.8g 38%
Selenium 17.7µg 1.5µg 29%
Vitamin B3 4.26mg 0.41mg 24%
Cholesterol 68mg 0mg 23%
Iron 2.22mg 0.47mg 22%
Vitamin C 0.3mg 18.8mg 21%
Phosphorus 175mg 59mg 17%
Vitamin B6 0.221mg 0.024mg 15%
Choline 81.6mg 15%
Folate 6µg 62µg 14%
Saturated fat 2.681g 0.105g 12%
Manganese 0.027mg 0.205mg 8%
Fats 5.82g 0.4g 8%
Magnesium 17mg 44mg 6%
Monounsaturated fat 2.118g 0.036g 5%
Calories 147kcal 47kcal 5%
Vitamin B1 0.052mg 0.107mg 5%
Vitamin A 2µg 43µg 5%
Copper 0.091mg 0.048mg 5%
Vitamin B2 0.161mg 0.11mg 4%
Vitamin B5 0.265mg 0.055mg 4%
Calcium 10mg 50mg 4%
Carbs 0.36g 8.35g 3%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.12mg 1%
Potassium 210mg 240mg 1%
Vitamin K 0.7µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 0.36g 8.35g N/A
Sugar 0.1g N/A
Polyunsaturated fat 0.145g 0.169g 0%
Tryptophan 0.141mg 0.032mg 0%
Threonine 0.857mg 0.104mg 0%
Isoleucine 0.976mg 0.15mg 0%
Leucine 1.706mg 0.2mg 0%
Lysine 1.812mg 0.184mg 0%
Methionine 0.558mg 0.04mg 0%
Phenylalanine 0.847mg 0.154mg 0%
Valine 1.065mg 0.162mg 0%
Histidine 0.684mg 0.09mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
60%
Pastrami
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 1074mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 2.576g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is richer in minerals?
?
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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.