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  6. Spinach raw vs. Pastrami

Spinach raw vs. Pastrami — In-Depth Nutrition Comparison

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Important differences between Spinach raw and Pastrami

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, and Vitamin C, however, Pastrami has more Vitamin B12, Zinc, and Selenium.
  • Spinach raw's daily need coverage for Vitamin K is 402% more.
  • Spinach raw has 235 times more Vitamin A RAE than Pastrami. Spinach raw has 469µg of Vitamin A RAE, while Pastrami has 2µg.
  • Spinach raw is lower in Sodium.

The food varieties used in the comparison are Spinach, raw and Beef, cured, pastrami.

Infographic

Spinach 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.
Spinach raw
Spinach raw
7
:
3
Pastrami
Pastrami
Contains more Calcium +890%
Contains more Iron +22.1%
Contains more Magnesium +364.7%
Contains more Potassium +165.7%
Contains less Sodium -92.7%
Contains more Copper +42.9%
Contains more Manganese +3222.2%
Contains more Phosphorus +257.1%
Contains more Zinc +839.6%
Contains more Selenium +1670%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +890%
Contains more Iron +22.1%
Contains more Magnesium +364.7%
Contains more Potassium +165.7%
Contains less Sodium -92.7%
Contains more Copper +42.9%
Contains more Manganese +3222.2%
Contains more Phosphorus +257.1%
Contains more Zinc +839.6%
Contains more Selenium +1670%

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.
Spinach raw
Spinach raw
7
:
5
Pastrami
Pastrami
Contains more Vitamin A +22226.2%
Contains more Vitamin E +1591.7%
Contains more Vitamin C +9266.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +17.4%
Contains more Folate +3133.3%
Contains more Vitamin K +68885.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +488.4%
Contains more Vitamin B5 +307.7%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +∞%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +22226.2%
Contains more Vitamin E +1591.7%
Contains more Vitamin C +9266.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +17.4%
Contains more Folate +3133.3%
Contains more Vitamin K +68885.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +488.4%
Contains more Vitamin B5 +307.7%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Pastrami
Pastrami
Contains more Carbs +908.3%
Contains more Water +31.5%
Contains more Protein +662.2%
Contains more Fats +1392.3%
Contains more Other +44.8%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +908.3%
Contains more Water +31.5%
Contains more Protein +662.2%
Contains more Fats +1392.3%
Contains more Other +44.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Pastrami
Pastrami
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +13.8%
Contains more Monounsaturated Fat +21080%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +13.8%
Contains more Monounsaturated Fat +21080%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
0
Pastrami
Pastrami
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +1400%
Contains more Galactose +∞%
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +1400%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw 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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Pastrami Opinion
Net carbs 1.43g 0.36g Spinach raw
Protein 2.86g 21.8g Pastrami
Fats 0.39g 5.82g Pastrami
Carbs 3.63g 0.36g Spinach raw
Calories 23kcal 147kcal Pastrami
Fructose 0.15g 0.01g Spinach raw
Sugar 0.42g 0.1g Pastrami
Fiber 2.2g 0g Spinach raw
Calcium 99mg 10mg Spinach raw
Iron 2.71mg 2.22mg Spinach raw
Magnesium 79mg 17mg Spinach raw
Phosphorus 49mg 175mg Pastrami
Potassium 558mg 210mg Spinach raw
Sodium 79mg 1078mg Spinach raw
Zinc 0.53mg 4.98mg Pastrami
Copper 0.13mg 0.091mg Spinach raw
Manganese 0.897mg 0.027mg Spinach raw
Selenium 1µg 17.7µg Pastrami
Vitamin A 9377IU 42IU Spinach raw
Vitamin A RAE 469µg 2µg Spinach raw
Vitamin E 2.03mg 0.12mg Spinach raw
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 28.1mg 0.3mg Spinach raw
Vitamin B1 0.078mg 0.052mg Spinach raw
Vitamin B2 0.189mg 0.161mg Spinach raw
Vitamin B3 0.724mg 4.26mg Pastrami
Vitamin B5 0.065mg 0.265mg Pastrami
Vitamin B6 0.195mg 0.221mg Pastrami
Folate 194µg 6µg Spinach raw
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 482.9µg 0.7µg Spinach raw
Tryptophan 0.039mg 0.141mg Pastrami
Threonine 0.122mg 0.857mg Pastrami
Isoleucine 0.147mg 0.976mg Pastrami
Leucine 0.223mg 1.706mg Pastrami
Lysine 0.174mg 1.812mg Pastrami
Methionine 0.053mg 0.558mg Pastrami
Phenylalanine 0.129mg 0.847mg Pastrami
Valine 0.161mg 1.065mg Pastrami
Histidine 0.064mg 0.684mg Pastrami
Cholesterol 0mg 68mg Spinach raw
Saturated Fat 0.063g 2.681g Spinach raw
Monounsaturated Fat 0.01g 2.118g Pastrami
Polyunsaturated fat 0.165g 0.145g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
181%
Spinach raw
37%
Pastrami
Minerals Daily Need Coverage Score
45%
Spinach raw
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 999mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 2.618g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.32g)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.