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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 for 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.
  • Pastrami has a higher glycemic index (70) than pot roast (0).

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.

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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% 3% 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% 0.67% 2.4% 1.5% 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

All nutrients comparison - raw data values

Nutrient Pot roast Pastrami DV% diff.
Sodium 47mg 1078mg 45%
Saturated fat 7.548g 2.681g 22%
Fats 19.17g 5.82g 21%
Selenium 27µg 17.7µg 17%
Cholesterol 116mg 68mg 16%
Monounsaturated fat 8.175g 2.118g 15%
Zinc 6.66mg 4.98mg 15%
Protein 28.94g 21.8g 14%
Vitamin B12 2.13µg 1.87µg 11%
Calories 297kcal 147kcal 8%
Vitamin B5 0.571mg 0.265mg 6%
Vitamin B6 0.283mg 0.221mg 5%
Choline 110.2mg 81.6mg 5%
Polyunsaturated fat 0.708g 0.145g 4%
Iron 2.42mg 2.22mg 3%
Vitamin E 0.51mg 0.12mg 3%
Vitamin K 1.8µg 0.7µg 1%
Folate 9µg 6µg 1%
Vitamin B3 4.105mg 4.26mg 1%
Vitamin B2 0.171mg 0.161mg 1%
Vitamin B1 0.059mg 0.052mg 1%
Manganese 0.01mg 0.027mg 1%
Vitamin D 8IU 4IU 1%
Vitamin D 0.2µg 0.1µg 1%
Copper 0.099mg 0.091mg 1%
Potassium 231mg 210mg 1%
Calcium 16mg 10mg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 0g 0.36g 0%
Net carbs 0g 0.36g N/A
Magnesium 19mg 17mg 0%
Sugar 0g 0.1g N/A
Phosphorus 174mg 175mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.19mg 0.141mg 0%
Threonine 1.156mg 0.857mg 0%
Isoleucine 1.317mg 0.976mg 0%
Leucine 2.302mg 1.706mg 0%
Lysine 2.446mg 1.812mg 0%
Methionine 0.754mg 0.558mg 0%
Phenylalanine 1.143mg 0.847mg 0%
Valine 1.436mg 1.065mg 0%
Histidine 0.924mg 0.684mg 0%
Fructose 0.01g 0%

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%

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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.