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Pot roast vs. Pastrami — In-Depth Nutrition Comparison

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How are Pot roast and Pastrami different?

  • Pot roast is higher than Pastrami in Selenium, Zinc, Vitamin B12, Vitamin B5, Choline, and Monounsaturated Fat.
  • Pastrami covers your daily need of Sodium 45% more than Pot roast.
  • Pot roast contains 4 times more Monounsaturated Fat than Pastrami. Pot roast contains 8.175g of Monounsaturated Fat, while Pastrami contains 2.118g.
  • Pastrami is lower in Saturated Fat.

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Beef, cured, pastrami types were used in this article.

Infographic

Pot roast vs Pastrami infographic
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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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
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%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +60%
Contains more ZincZinc +33.7%
Contains less SodiumSodium -95.6%
Contains more SeleniumSelenium +52.5%
Contains more ManganeseManganese +170%
~equal in Potassium ~210mg
~equal in Iron ~2.22mg
~equal in Copper ~0.091mg
~equal in Phosphorus ~175mg

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 0% 0% 10% 6% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
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% 2.5% 2.4% 3% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +13.5%
Contains more Vitamin B5Vitamin B5 +115.5%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin B12Vitamin B12 +13.9%
Contains more Vitamin KVitamin K +157.1%
Contains more FolateFolate +50%
Contains more CholineCholine +35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B3 ~4.26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more ProteinProtein +32.8%
Contains more FatsFats +229.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34%
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated Fat: Sat. Fat 7.548 g
Monounsaturated Fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
54% 43% 3%
Saturated Fat: Sat. Fat 2.681 g
Monounsaturated Fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated Fat +286%
Contains more Poly. FatPolyunsaturated fat +388.3%
Contains less Sat. FatSaturated Fat -64.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pot roast Pastrami
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Pot roast Pastrami Opinion
Calories 297kcal 147kcal Pot roast
Protein 28.94g 21.8g Pot roast
Fats 19.17g 5.82g Pot roast
Vitamin C 0mg 0.3mg Pastrami
Net carbs 0g 0.36g Pastrami
Carbs 0g 0.36g Pastrami
Cholesterol 116mg 68mg Pastrami
Vitamin D 8IU 4IU Pot roast
Magnesium 19mg 17mg Pot roast
Calcium 16mg 10mg Pot roast
Potassium 231mg 210mg Pot roast
Iron 2.42mg 2.22mg Pot roast
Sugar 0g 0.1g Pot roast
Copper 0.099mg 0.091mg Pot roast
Zinc 6.66mg 4.98mg Pot roast
Phosphorus 174mg 175mg Pastrami
Sodium 47mg 1078mg Pot roast
Vitamin A 0IU 42IU Pastrami
Vitamin A 0µg 2µg Pastrami
Vitamin E 0.51mg 0.12mg Pot roast
Vitamin D 0.2µg 0.1µg Pot roast
Manganese 0.01mg 0.027mg Pastrami
Selenium 27µg 17.7µg Pot roast
Vitamin B1 0.059mg 0.052mg Pot roast
Vitamin B2 0.171mg 0.161mg Pot roast
Vitamin B3 4.105mg 4.26mg Pastrami
Vitamin B5 0.571mg 0.265mg Pot roast
Vitamin B6 0.283mg 0.221mg Pot roast
Vitamin B12 2.13µg 1.87µg Pot roast
Vitamin K 1.8µg 0.7µg Pot roast
Folate 9µg 6µg Pot roast
Choline 110.2mg 81.6mg Pot roast
Saturated Fat 7.548g 2.681g Pastrami
Monounsaturated Fat 8.175g 2.118g Pot roast
Polyunsaturated fat 0.708g 0.145g Pot roast
Tryptophan 0.19mg 0.141mg Pot roast
Threonine 1.156mg 0.857mg Pot roast
Isoleucine 1.317mg 0.976mg Pot roast
Leucine 2.302mg 1.706mg Pot roast
Lysine 2.446mg 1.812mg Pot roast
Methionine 0.754mg 0.558mg Pot roast
Phenylalanine 1.143mg 0.847mg Pot roast
Valine 1.436mg 1.065mg Pot roast
Histidine 0.924mg 0.684mg Pot roast
Fructose 0.01g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
45%
Pot roast
38%
Pastrami
Minerals Daily Need Coverage Score
57%
Pot roast
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 1031mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 70)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.2)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 4.867g)

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.