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  6. Soy milk vs. Pastrami

Soy milk vs. Pastrami — In-Depth Nutrition Comparison

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A recap on differences between Soy milk and Pastrami

  • Soy milk has less Vitamin B12, Zinc, Selenium, Vitamin B3, Iron, Phosphorus, and Vitamin B6.
  • Pastrami covers your daily Vitamin B12 needs 78% more than Soy milk.
  • Soy milk has less Saturated Fat.

Food varieties used in this article are Soymilk, original and vanilla, unfortified and Beef, cured, pastrami.

Infographic

Soy milk 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.
Soy milk
Soy milk
5
:
5
Pastrami
Pastrami
Contains more Calcium +150%
Contains more Magnesium +47.1%
Contains less Sodium -95.3%
Contains more Copper +40.7%
Contains more Manganese +725.9%
Contains more Iron +246.9%
Contains more Phosphorus +236.5%
Contains more Potassium +78%
Contains more Zinc +4050%
Contains more Selenium +268.8%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +150%
Contains more Magnesium +47.1%
Contains less Sodium -95.3%
Contains more Copper +40.7%
Contains more Manganese +725.9%
Contains more Iron +246.9%
Contains more Phosphorus +236.5%
Contains more Potassium +78%
Contains more Zinc +4050%
Contains more Selenium +268.8%

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.
Soy milk
Soy milk
4
:
8
Pastrami
Pastrami
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +40.8%
Contains more Folate +200%
Contains more Vitamin K +328.6%
Contains more Vitamin A +1300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +730.4%
Contains more Vitamin B6 +187%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.12
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
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 B1 +15.4%
Contains more Vitamin B5 +40.8%
Contains more Folate +200%
Contains more Vitamin K +328.6%
Contains more Vitamin A +1300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +730.4%
Contains more Vitamin B6 +187%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
2
:
3
Pastrami
Pastrami
Contains more Carbs +1644.4%
Contains more Water +26.6%
Contains more Protein +566.7%
Contains more Fats +232.6%
Contains more Other +283.1%
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +1644.4%
Contains more Water +26.6%
Contains more Protein +566.7%
Contains more Fats +232.6%
Contains more Other +283.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Pastrami
Pastrami
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +562.8%
Contains more Monounsaturated Fat +428.2%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -92.4%
Contains more Polyunsaturated fat +562.8%
Contains more Monounsaturated Fat +428.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Pastrami Opinion
Net carbs 5.68g 0.36g Soy milk
Protein 3.27g 21.8g Pastrami
Fats 1.75g 5.82g Pastrami
Carbs 6.28g 0.36g Soy milk
Calories 54kcal 147kcal Pastrami
Fructose 0.01g Pastrami
Sugar 3.99g 0.1g Pastrami
Fiber 0.6g 0g Soy milk
Calcium 25mg 10mg Soy milk
Iron 0.64mg 2.22mg Pastrami
Magnesium 25mg 17mg Soy milk
Phosphorus 52mg 175mg Pastrami
Potassium 118mg 210mg Pastrami
Sodium 51mg 1078mg Soy milk
Zinc 0.12mg 4.98mg Pastrami
Copper 0.128mg 0.091mg Soy milk
Manganese 0.223mg 0.027mg Soy milk
Selenium 4.8µg 17.7µg Pastrami
Vitamin A 3IU 42IU Pastrami
Vitamin A RAE 0µg 2µg Pastrami
Vitamin E 0.11mg 0.12mg Pastrami
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.06mg 0.052mg Soy milk
Vitamin B2 0.069mg 0.161mg Pastrami
Vitamin B3 0.513mg 4.26mg Pastrami
Vitamin B5 0.373mg 0.265mg Soy milk
Vitamin B6 0.077mg 0.221mg Pastrami
Folate 18µg 6µg Soy milk
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 3µg 0.7µg Soy milk
Tryptophan 0.038mg 0.141mg Pastrami
Threonine 0.108mg 0.857mg Pastrami
Isoleucine 0.114mg 0.976mg Pastrami
Leucine 0.186mg 1.706mg Pastrami
Lysine 0.131mg 1.812mg Pastrami
Methionine 0.027mg 0.558mg Pastrami
Phenylalanine 0.113mg 0.847mg Pastrami
Valine 0.117mg 1.065mg Pastrami
Histidine 0.061mg 0.684mg Pastrami
Cholesterol 0mg 68mg Soy milk
Saturated Fat 0.205g 2.681g Soy milk
Monounsaturated Fat 0.401g 2.118g Pastrami
Polyunsaturated fat 0.961g 0.145g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
37%
Pastrami
Minerals Daily Need Coverage Score
19%
Soy milk
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 1027mg)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 2.476g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 33)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.4)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 3.89g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
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.

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.