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Potato bread vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between potato bread and pastrami?

  • Potato bread is richer in folate, phosphorus, fiber, calcium, and potassium, yet pastrami is richer in vitamin B12, zinc, and vitamin B3.
  • Pastrami's daily need coverage for vitamin B12 is 72% higher.
  • Potato bread contains less sodium.

We used Bread, potato and Beef, cured, pastrami types in this comparison.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +64.7%
Contains more CalciumCalcium +1780%
Contains more PotassiumPotassium +241.9%
Contains more PhosphorusPhosphorus +110.9%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +837%
Contains more ZincZinc +245.8%
Contains more SeleniumSelenium +86.3%
~equal in Iron ~2.22mg
~equal in Copper ~0.091mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +1100%
Contains more Vitamin EVitamin E +291.7%
Contains more Vitamin B1Vitamin B1 +261.5%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin KVitamin K +871.4%
Contains more FolateFolate +2000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B3Vitamin B3 +240.8%
Contains more Vitamin B12Vitamin B12 +1146.7%
Contains more CholineCholine +343.5%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B6 ~0.221mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 CarbsCarbs +12975%
Contains more OtherOther +50.6%
Contains more ProteinProtein +74.4%
Contains more FatsFats +85.9%
Contains more WaterWater +107.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Pastrami DV% diff.
Vitamin B12 0.15µg 1.87µg 72%
Zinc 1.44mg 4.98mg 32%
Sodium 375mg 1078mg 31%
Folate 126µg 6µg 30%
Phosphorus 369mg 175mg 28%
Fiber 6.3g 0g 25%
Cholesterol 0mg 68mg 23%
Vitamin B3 1.25mg 4.26mg 19%
Protein 12.5g 21.8g 19%
Calcium 188mg 10mg 18%
Carbs 47.07g 0.36g 16%
Potassium 718mg 210mg 15%
Selenium 9.5µg 17.7µg 15%
Saturated fat 0g 2.681g 12%
Vitamin B1 0.188mg 0.052mg 11%
Vitamin B5 0.817mg 0.265mg 11%
Choline 18.4mg 81.6mg 11%
Manganese 0.253mg 0.027mg 10%
Calories 266kcal 147kcal 6%
Monounsaturated fat 0g 2.118g 5%
Vitamin K 6.8µg 0.7µg 5%
Fats 3.13g 5.82g 4%
Vitamin B2 0.106mg 0.161mg 4%
Magnesium 28mg 17mg 3%
Vitamin E 0.47mg 0.12mg 2%
Vitamin A 24µg 2µg 2%
Vitamin B6 0.232mg 0.221mg 1%
Polyunsaturated fat 0g 0.145g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 40.77g 0.36g N/A
Vitamin D 2IU 4IU 0%
Iron 2.25mg 2.22mg 0%
Sugar 9.38g 0.1g N/A
Copper 0.094mg 0.091mg 0%
Vitamin D 0.1µg 0.1µg 0%
Tryptophan 0.081mg 0.141mg 0%
Threonine 0.224mg 0.857mg 0%
Isoleucine 0.268mg 0.976mg 0%
Leucine 0.44mg 1.706mg 0%
Lysine 0.311mg 1.812mg 0%
Methionine 0.112mg 0.558mg 0%
Phenylalanine 0.285mg 0.847mg 0%
Valine 0.305mg 1.065mg 0%
Histidine 0.143mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread 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
27%
Potato bread
37%
Pastrami
Minerals Daily Need Coverage Score
59%
Potato bread
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Potato bread
Potato bread is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 703mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 2.681g)
Which food is lower in glycemic index?
Potato bread
Potato bread is lower in glycemic index (difference - 9)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $2.2)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 9.28g)
Which food is richer in vitamins?
?
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.