Pastrami vs. Yogurt — In-Depth Nutrition Comparison

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Differences between Pastrami and Yogurt

Yogurt contains less Vitamin B12, Zinc, Iron, Vitamin B3, Selenium, Vitamin B6, and Choline than Pastrami.
Pastrami's daily need coverage for Vitamin B12 is 47% higher.
Yogurt contains 32 times less Iron than Pastrami. Pastrami contains 2.22mg of Iron, while Yogurt contains 0.07mg.
The amount of Sodium in Yogurt is lower.

The food types used in this comparison are Beef, cured, pastrami and Yogurt, Greek, plain, nonfat.

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.

Pastrami

Yogurt

Contains more Iron +3071.4%

Contains more Magnesium +54.5%

Contains more Phosphorus +29.6%

Contains more Potassium +48.9%

Contains more Zinc +857.7%

Contains more Copper +435.3%

Contains more Manganese +200%

Contains more Selenium +82.5%

Contains more Calcium +1000%

Contains less Sodium -96.7%

Pastrami

Yogurt

Contains more Iron +3071.4%

Contains more Magnesium +54.5%

Contains more Phosphorus +29.6%

Contains more Potassium +48.9%

Contains more Zinc +857.7%

Contains more Copper +435.3%

Contains more Manganese +200%

Contains more Selenium +82.5%

Contains more Calcium +1000%

Contains less Sodium -96.7%

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.

Pastrami

Yogurt

Contains more Vitamin A +950%

Contains more Vitamin E +1100%

Contains more Vitamin D +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +126.1%

Contains more Vitamin B3 +1948.1%

Contains more Vitamin B6 +250.8%

Contains more Vitamin B12 +149.3%

Contains more Vitamin K +∞%

Contains more Vitamin B2 +72.7%

Contains more Vitamin B5 +24.9%

Contains more Folate +16.7%

Pastrami

Yogurt

Contains more Vitamin A +950%

Contains more Vitamin E +1100%

Contains more Vitamin D +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +126.1%

Contains more Vitamin B3 +1948.1%

Contains more Vitamin B6 +250.8%

Contains more Vitamin B12 +149.3%

Contains more Vitamin K +∞%

Contains more Vitamin B2 +72.7%

Contains more Vitamin B5 +24.9%

Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pastrami

Yogurt

Contains more Protein +113.9%

Contains more Fats +1392.3%

Contains more Other +245.8%

Contains more Carbs +900%

Contains more Water +22.4%

Pastrami

Protein: 21.8 g

Fats: 5.82 g

Carbs: 0.36 g

Water: 69.53 g

Other: 2.49 g

Yogurt

Protein: 10.19 g

Fats: 0.39 g

Carbs: 3.6 g

Water: 85.1 g

Other: 0.72 g

Contains more Protein +113.9%

Contains more Fats +1392.3%

Contains more Other +245.8%

Contains more Carbs +900%

Contains more Water +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Pastrami

Yogurt

Contains more Monounsaturated Fat +3896.2%

Contains more Polyunsaturated fat +1108.3%

Contains less Saturated Fat -95.6%

Pastrami

Saturated Fat: 2.681 g

Monounsaturated Fat: 2.118 g

Polyunsaturated fat: 0.145 g

Yogurt

Saturated Fat: 0.117 g

Monounsaturated Fat: 0.053 g

Polyunsaturated fat: 0.012 g

Contains more Monounsaturated Fat +3896.2%

Contains more Polyunsaturated fat +1108.3%

Contains less Saturated Fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Pastrami

Yogurt

Contains more Fructose +∞%

Contains more Lactose +∞%

Contains more Galactose +∞%

Pastrami

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0.01 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Yogurt

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.54 g

Maltose: 0 g

Galactose: 0.7 g

Contains more Fructose +∞%

Contains more Lactose +∞%

Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Lower in Sugar
Lower in price
Rich in minerals
Rich in vitamins

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	0.36g	3.6g
Protein	21.8g	10.19g
Fats	5.82g	0.39g
Carbs	0.36g	3.6g
Calories	147kcal	59kcal
Fructose	0.01g	0g
Sugar	0.1g	3.24g
Calcium	10mg	110mg
Iron	2.22mg	0.07mg
Magnesium	17mg	11mg
Phosphorus	175mg	135mg
Potassium	210mg	141mg
Sodium	1078mg	36mg
Zinc	4.98mg	0.52mg
Copper	0.091mg	0.017mg
Manganese	0.027mg	0.009mg
Selenium	17.7µg	9.7µg
Vitamin A	42IU	4IU
Vitamin A RAE	2µg	1µg
Vitamin E	0.12mg	0.01mg
Vitamin D	4IU	0IU
Vitamin D	0.1µg	0µg
Vitamin C	0.3mg	0mg
Vitamin B1	0.052mg	0.023mg
Vitamin B2	0.161mg	0.278mg
Vitamin B3	4.26mg	0.208mg
Vitamin B5	0.265mg	0.331mg
Vitamin B6	0.221mg	0.063mg
Folate	6µg	7µg
Vitamin B12	1.87µg	0.75µg
Vitamin K	0.7µg	0µg
Tryptophan	0.141mg
Threonine	0.857mg
Isoleucine	0.976mg
Leucine	1.706mg
Lysine	1.812mg
Methionine	0.558mg
Phenylalanine	0.847mg
Valine	1.065mg
Histidine	0.684mg
Cholesterol	68mg	5mg
Trans Fat		0.006g
Saturated Fat	2.681g	0.117g
Monounsaturated Fat	2.118g	0.053g
Polyunsaturated fat	0.145g	0.012g
Omega-6 - Linoleic acid		0.01g
Omega-3 - ALA		0.001g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

17%

Minerals Daily Need Coverage Score

60%

19%

Comparison summary

Which food contains less Sodium?

Yogurt contains less Sodium (difference - 1042mg)

Which food is lower in Cholesterol?

Yogurt is lower in Cholesterol (difference - 63mg)

Which food is lower in Saturated Fat?

Yogurt is lower in Saturated Fat (difference - 2.564g)

Which food is lower in glycemic index?

Yogurt is lower in glycemic index (difference - 51)

Which food is lower in Sugar?

Pastrami is lower in Sugar (difference - 3.14g)

Which food is cheaper?

Pastrami is cheaper (difference - $0.4)

Which food is richer in minerals?

Pastrami is relatively richer in minerals

Which food is richer in vitamins?

Pastrami is relatively richer in vitamins

Pastrami vs. Yogurt — In-Depth Nutrition Comparison

Differences between Pastrami and Yogurt

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References