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  6. Soybean raw vs. Pastrami

Soybean raw vs. Pastrami — In-Depth Nutrition Comparison

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Summary of differences between Soybean raw and Pastrami

  • Soybean raw has more Copper, Iron, Manganese, Folate, Phosphorus, Vitamin B1, Magnesium, and Vitamin B2, however, Pastrami is higher in Vitamin B12.
  • Soybean raw covers your daily need of Copper 174% more than Pastrami.
  • Soybean raw has 93 times more Manganese than Pastrami. While Soybean raw has 2.517mg of Manganese, Pastrami has only 0.027mg.
  • Soybean raw has less Sodium.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Beef, cured, pastrami.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
9
:
1
Pastrami
Pastrami
Contains more Calcium +2670%
Contains more Iron +607.2%
Contains more Magnesium +1547.1%
Contains more Phosphorus +302.3%
Contains more Potassium +755.7%
Contains less Sodium -99.8%
Contains more Copper +1722%
Contains more Manganese +9222.2%
Equal in Zinc - 4.98
Equal in Selenium - 17.7
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +2670%
Contains more Iron +607.2%
Contains more Magnesium +1547.1%
Contains more Phosphorus +302.3%
Contains more Potassium +755.7%
Contains less Sodium -99.8%
Contains more Copper +1722%
Contains more Manganese +9222.2%
Equal in Zinc - 4.98
Equal in Selenium - 17.7

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.
Soybean raw
Soybean raw
8
:
4
Pastrami
Pastrami
Contains more Vitamin E +608.3%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +1580.8%
Contains more Vitamin B2 +440.4%
Contains more Vitamin B5 +199.2%
Contains more Vitamin B6 +70.6%
Contains more Folate +6150%
Contains more Vitamin K +6614.3%
Contains more Vitamin A +90.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +162.5%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 E +608.3%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +1580.8%
Contains more Vitamin B2 +440.4%
Contains more Vitamin B5 +199.2%
Contains more Vitamin B6 +70.6%
Contains more Folate +6150%
Contains more Vitamin K +6614.3%
Contains more Vitamin A +90.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +162.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Pastrami
Pastrami
Contains more Protein +67.4%
Contains more Fats +242.6%
Contains more Carbs +8277.8%
Contains more Other +95.6%
Contains more Water +714.2%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +67.4%
Contains more Fats +242.6%
Contains more Carbs +8277.8%
Contains more Other +95.6%
Contains more Water +714.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Pastrami
Pastrami
Contains more Monounsaturated Fat +107.9%
Contains more Polyunsaturated fat +7662.1%
Equal in Saturated Fat - 2.681
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +107.9%
Contains more Polyunsaturated fat +7662.1%
Equal in Saturated Fat - 2.681

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Pastrami Opinion
Net carbs 20.86g 0.36g Soybean raw
Protein 36.49g 21.8g Soybean raw
Fats 19.94g 5.82g Soybean raw
Carbs 30.16g 0.36g Soybean raw
Calories 446kcal 147kcal Soybean raw
Fructose 0.01g Pastrami
Sugar 7.33g 0.1g Pastrami
Fiber 9.3g 0g Soybean raw
Calcium 277mg 10mg Soybean raw
Iron 15.7mg 2.22mg Soybean raw
Magnesium 280mg 17mg Soybean raw
Phosphorus 704mg 175mg Soybean raw
Potassium 1797mg 210mg Soybean raw
Sodium 2mg 1078mg Soybean raw
Zinc 4.89mg 4.98mg Pastrami
Copper 1.658mg 0.091mg Soybean raw
Manganese 2.517mg 0.027mg Soybean raw
Selenium 17.8µg 17.7µg Soybean raw
Vitamin A 22IU 42IU Pastrami
Vitamin A RAE 1µg 2µg Pastrami
Vitamin E 0.85mg 0.12mg Soybean raw
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 6mg 0.3mg Soybean raw
Vitamin B1 0.874mg 0.052mg Soybean raw
Vitamin B2 0.87mg 0.161mg Soybean raw
Vitamin B3 1.623mg 4.26mg Pastrami
Vitamin B5 0.793mg 0.265mg Soybean raw
Vitamin B6 0.377mg 0.221mg Soybean raw
Folate 375µg 6µg Soybean raw
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 47µg 0.7µg Soybean raw
Tryptophan 0.591mg 0.141mg Soybean raw
Threonine 1.766mg 0.857mg Soybean raw
Isoleucine 1.971mg 0.976mg Soybean raw
Leucine 3.309mg 1.706mg Soybean raw
Lysine 2.706mg 1.812mg Soybean raw
Methionine 0.547mg 0.558mg Pastrami
Phenylalanine 2.122mg 0.847mg Soybean raw
Valine 2.029mg 1.065mg Soybean raw
Histidine 1.097mg 0.684mg Soybean raw
Cholesterol 0mg 68mg Soybean raw
Saturated Fat 2.884g 2.681g Pastrami
Monounsaturated Fat 4.404g 2.118g Soybean raw
Polyunsaturated fat 11.255g 0.145g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw 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
85%
Soybean raw
37%
Pastrami
Minerals Daily Need Coverage Score
244%
Soybean raw
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1076mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 68mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 7.23g)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 0.203g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $1.2)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.