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  6. Provolone vs. Pastrami

Provolone vs. Pastrami — In-Depth Nutrition Comparison

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Significant differences between Provolone and Pastrami

  • Provolone has more Calcium, Phosphorus, Vitamin A RAE, and Vitamin B2, however, Pastrami is richer in Vitamin B3, Iron, Vitamin B12, Zinc, and Choline.
  • Provolone covers your daily Calcium needs 75% more than Pastrami.
  • Pastrami has 118 times less Vitamin A RAE than Provolone. Provolone has 236µg of Vitamin A RAE, while Pastrami has 2µg.
  • Pastrami contains less Saturated Fat.

Specific food types used in this comparison are Cheese, provolone and Beef, cured, pastrami.

Infographic

Provolone 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.
Provolone
Provolone
4
:
6
Pastrami
Pastrami
Contains more Calcium +7460%
Contains more Magnesium +64.7%
Contains more Phosphorus +183.4%
Contains less Sodium -18.7%
Contains more Iron +326.9%
Contains more Potassium +52.2%
Contains more Zinc +54.2%
Contains more Copper +250%
Contains more Manganese +170%
Contains more Selenium +22.1%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +7460%
Contains more Magnesium +64.7%
Contains more Phosphorus +183.4%
Contains less Sodium -18.7%
Contains more Iron +326.9%
Contains more Potassium +52.2%
Contains more Zinc +54.2%
Contains more Copper +250%
Contains more Manganese +170%
Contains more Selenium +22.1%

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.
Provolone
Provolone
7
:
5
Pastrami
Pastrami
Contains more Vitamin A +1995.2%
Contains more Vitamin E +91.7%
Contains more Vitamin D +400%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B5 +79.6%
Contains more Folate +66.7%
Contains more Vitamin K +214.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +173.7%
Contains more Vitamin B3 +2630.8%
Contains more Vitamin B6 +202.7%
Contains more Vitamin B12 +28.1%
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
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 A +1995.2%
Contains more Vitamin E +91.7%
Contains more Vitamin D +400%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B5 +79.6%
Contains more Folate +66.7%
Contains more Vitamin K +214.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +173.7%
Contains more Vitamin B3 +2630.8%
Contains more Vitamin B6 +202.7%
Contains more Vitamin B12 +28.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
4
:
1
Pastrami
Pastrami
Contains more Protein +17.3%
Contains more Fats +357.4%
Contains more Carbs +494.4%
Contains more Other +89.2%
Contains more Water +69.8%
Provolone
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 Protein +17.3%
Contains more Fats +357.4%
Contains more Carbs +494.4%
Contains more Other +89.2%
Contains more Water +69.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Pastrami
Pastrami
Contains more Monounsaturated Fat +249.1%
Contains more Polyunsaturated fat +430.3%
Contains less Saturated Fat -84.3%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +249.1%
Contains more Polyunsaturated fat +430.3%
Contains less Saturated Fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Pastrami Opinion
Net carbs 2.14g 0.36g Provolone
Protein 25.58g 21.8g Provolone
Fats 26.62g 5.82g Provolone
Carbs 2.14g 0.36g Provolone
Calories 351kcal 147kcal Provolone
Fructose 0.01g Pastrami
Sugar 0.56g 0.1g Pastrami
Calcium 756mg 10mg Provolone
Iron 0.52mg 2.22mg Pastrami
Magnesium 28mg 17mg Provolone
Phosphorus 496mg 175mg Provolone
Potassium 138mg 210mg Pastrami
Sodium 876mg 1078mg Provolone
Zinc 3.23mg 4.98mg Pastrami
Copper 0.026mg 0.091mg Pastrami
Manganese 0.01mg 0.027mg Pastrami
Selenium 14.5µg 17.7µg Pastrami
Vitamin A 880IU 42IU Provolone
Vitamin A RAE 236µg 2µg Provolone
Vitamin E 0.23mg 0.12mg Provolone
Vitamin D 20IU 4IU Provolone
Vitamin D 0.5µg 0.1µg Provolone
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.019mg 0.052mg Pastrami
Vitamin B2 0.321mg 0.161mg Provolone
Vitamin B3 0.156mg 4.26mg Pastrami
Vitamin B5 0.476mg 0.265mg Provolone
Vitamin B6 0.073mg 0.221mg Pastrami
Folate 10µg 6µg Provolone
Vitamin B12 1.46µg 1.87µg Pastrami
Vitamin K 2.2µg 0.7µg Provolone
Tryptophan 0.345mg 0.141mg Provolone
Threonine 0.982mg 0.857mg Provolone
Isoleucine 1.091mg 0.976mg Provolone
Leucine 2.297mg 1.706mg Provolone
Lysine 2.646mg 1.812mg Provolone
Methionine 0.686mg 0.558mg Provolone
Phenylalanine 1.287mg 0.847mg Provolone
Valine 1.64mg 1.065mg Provolone
Histidine 1.115mg 0.684mg Provolone
Cholesterol 69mg 68mg Pastrami
Saturated Fat 17.078g 2.681g Pastrami
Monounsaturated Fat 7.393g 2.118g Provolone
Polyunsaturated fat 0.769g 0.145g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Provolone
37%
Pastrami
Minerals Daily Need Coverage Score
78%
Provolone
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Provolone
Provolone contains less Sodium (difference - 202mg)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.46g)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 14.397g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.3)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.