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  6. Potato vs. Pastrami

Potato vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between Potato and Pastrami?

  • Potato is higher in Vitamin C, yet Pastrami is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Iron, and Phosphorus.
  • Pastrami's daily need coverage for Vitamin B12 is 78% more.
  • Potato has 66 times more Vitamin C than Pastrami. While Potato has 19.7mg of Vitamin C, Pastrami has only 0.3mg.
  • The amount of Saturated Fat in Potato is lower.

We used Potatoes, flesh and skin, raw and Beef, cured, pastrami types in this article.

Infographic

Potato vs Pastrami 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.
Potato
Potato
6
:
4
Pastrami
Pastrami
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +102.4%
Contains less Sodium -99.4%
Contains more Copper +20.9%
Contains more Manganese +640.7%
Contains more Iron +174.1%
Contains more Phosphorus +207%
Contains more Zinc +1560%
Contains more Selenium +4325%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +102.4%
Contains less Sodium -99.4%
Contains more Copper +20.9%
Contains more Manganese +640.7%
Contains more Iron +174.1%
Contains more Phosphorus +207%
Contains more Zinc +1560%
Contains more Selenium +4325%

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.
Potato
Potato
6
:
6
Pastrami
Pastrami
Contains more Vitamin C +6466.7%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +34.8%
Contains more Folate +150%
Contains more Vitamin K +185.7%
Contains more Vitamin A +2000%
Contains more Vitamin E +1100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +403.1%
Contains more Vitamin B3 +301.5%
Contains more Vitamin B12 +∞%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Pastrami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Contains more Vitamin C +6466.7%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +34.8%
Contains more Folate +150%
Contains more Vitamin K +185.7%
Contains more Vitamin A +2000%
Contains more Vitamin E +1100%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +403.1%
Contains more Vitamin B3 +301.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Pastrami
Pastrami
Contains more Carbs +4758.3%
Contains more Water +14%
Contains more Protein +963.4%
Contains more Fats +6366.7%
Contains more Other +122.3%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Pastrami
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 Carbs +4758.3%
Contains more Water +14%
Contains more Protein +963.4%
Contains more Fats +6366.7%
Contains more Other +122.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Pastrami
Pastrami
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +105800%
Contains more Polyunsaturated fat +245.2%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +105800%
Contains more Polyunsaturated fat +245.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
4
:
0
Pastrami
Pastrami
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +2500%
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pastrami
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +2500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Pastrami Opinion
Net carbs 15.39g 0.36g Potato
Protein 2.05g 21.8g Pastrami
Fats 0.09g 5.82g Pastrami
Carbs 17.49g 0.36g Potato
Calories 77kcal 147kcal Pastrami
Starch 15.29g Potato
Fructose 0.26g 0.01g Potato
Sugar 0.82g 0.1g Pastrami
Fiber 2.1g 0g Potato
Calcium 12mg 10mg Potato
Iron 0.81mg 2.22mg Pastrami
Magnesium 23mg 17mg Potato
Phosphorus 57mg 175mg Pastrami
Potassium 425mg 210mg Potato
Sodium 6mg 1078mg Potato
Zinc 0.3mg 4.98mg Pastrami
Copper 0.11mg 0.091mg Potato
Manganese 0.2mg 0.027mg Potato
Selenium 0.4µg 17.7µg Pastrami
Vitamin A 2IU 42IU Pastrami
Vitamin A RAE 0µg 2µg Pastrami
Vitamin E 0.01mg 0.12mg Pastrami
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 19.7mg 0.3mg Potato
Vitamin B1 0.081mg 0.052mg Potato
Vitamin B2 0.032mg 0.161mg Pastrami
Vitamin B3 1.061mg 4.26mg Pastrami
Vitamin B5 0.295mg 0.265mg Potato
Vitamin B6 0.298mg 0.221mg Potato
Folate 15µg 6µg Potato
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 2µg 0.7µg Potato
Tryptophan 0.021mg 0.141mg Pastrami
Threonine 0.067mg 0.857mg Pastrami
Isoleucine 0.066mg 0.976mg Pastrami
Leucine 0.098mg 1.706mg Pastrami
Lysine 0.107mg 1.812mg Pastrami
Methionine 0.032mg 0.558mg Pastrami
Phenylalanine 0.081mg 0.847mg Pastrami
Valine 0.103mg 1.065mg Pastrami
Histidine 0.035mg 0.684mg Pastrami
Cholesterol 0mg 68mg Potato
Saturated Fat 0.025g 2.681g Potato
Monounsaturated Fat 0.002g 2.118g Pastrami
Polyunsaturated fat 0.042g 0.145g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Potato
37%
Pastrami
Minerals Daily Need Coverage Score
19%
Potato
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1072mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 2.656g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.72g)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 16)
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.