Squid vs. Pastrami — In-Depth Nutrition Comparison
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The main differences between squid and pastrami
- Squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and calcium, yet pastrami is richer in zinc.
- Daily need coverage for vitamin B12 for squid is 147% higher.
- Squid contains 18 times more calcium than pastrami. Squid contains 180mg of calcium, while pastrami contains 10mg.
- Pastrami contains less cholesterol.
Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, cured, pastrami.
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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.
| Contains more MagnesiumMagnesium | +252.9% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +203.3% |
| Contains more IronIron | +388.3% |
| Contains more CopperCopper | +996.7% |
| Contains more PhosphorusPhosphorus | +231.4% |
| Contains less SodiumSodium | -31% |
| Contains more ManganeseManganese | +674.1% |
| Contains more SeleniumSelenium | +406.2% |
| Contains more ZincZinc | +43.9% |
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.
| Contains more Vitamin CVitamin C | +2733.3% |
| Contains more Vitamin AVitamin A | +10050% |
| Contains more Vitamin B2Vitamin B2 | +973.9% |
| Contains more Vitamin B5Vitamin B5 | +239.6% |
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more Vitamin B12Vitamin B12 | +188.8% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin B1Vitamin B1 | +205.9% |
| Contains more Vitamin B3Vitamin B3 | +94.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49% |
| Contains more CarbsCarbs | +355.6% |
| Contains more OtherOther | +34.9% |
| Contains more FatsFats | +315.7% |
| Contains more WaterWater | +13.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.2% |
| Contains more Poly. FatPolyunsaturated fat | +84.8% |
| Contains more Mono. FatMonounsaturated fat | +1207.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 5.4µg | 1.87µg | 147% |
| Selenium | 89.6µg | 17.7µg | 131% |
| Vitamin B2 | 1.729mg | 0.161mg | 121% |
| Iron | 10.84mg | 2.22mg | 108% |
| Copper | 0.998mg | 0.091mg | 101% |
| Phosphorus | 580mg | 175mg | 58% |
| Cholesterol | 224mg | 68mg | 52% |
| Vitamin A | 203µg | 2µg | 22% |
| Protein | 32.48g | 21.8g | 21% |
| Calcium | 180mg | 10mg | 17% |
| Sodium | 744mg | 1078mg | 15% |
| Choline | 81.6mg | 15% | |
| Zinc | 3.46mg | 4.98mg | 14% |
| Potassium | 637mg | 210mg | 13% |
| Vitamin B5 | 0.9mg | 0.265mg | 13% |
| Vitamin B3 | 2.189mg | 4.26mg | 13% |
| Saturated fat | 0.236g | 2.681g | 11% |
| Magnesium | 60mg | 17mg | 10% |
| Vitamin C | 8.5mg | 0.3mg | 9% |
| Manganese | 0.209mg | 0.027mg | 8% |
| Fats | 1.4g | 5.82g | 7% |
| Monounsaturated fat | 0.162g | 2.118g | 5% |
| Folate | 24µg | 6µg | 5% |
| Vitamin B6 | 0.27mg | 0.221mg | 4% |
| Vitamin B1 | 0.017mg | 0.052mg | 3% |
| Vitamin K | 0.7µg | 1% | |
| Polyunsaturated fat | 0.268g | 0.145g | 1% |
| Calories | 158kcal | 147kcal | 1% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin E | 0.12mg | 1% | |
| Vitamin D | 4IU | 1% | |
| Carbs | 1.64g | 0.36g | 0% |
| Net carbs | 1.64g | 0.36g | N/A |
| Sugar | 0.1g | N/A | |
| Tryptophan | 0.364mg | 0.141mg | 0% |
| Threonine | 1.398mg | 0.857mg | 0% |
| Isoleucine | 1.414mg | 0.976mg | 0% |
| Leucine | 2.287mg | 1.706mg | 0% |
| Lysine | 2.427mg | 1.812mg | 0% |
| Methionine | 0.733mg | 0.558mg | 0% |
| Phenylalanine | 1.164mg | 0.847mg | 0% |
| Valine | 1.419mg | 1.065mg | 0% |
| Histidine | 0.624mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% | |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - DPA | 0.012g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
37%
Minerals Daily Need Coverage Score
185%
60%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Squid contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 2.445g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 70)
Which food is cheaper?
Squid is cheaper (difference - $2.2)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pastrami is lower in Cholesterol (difference - 156mg)
Which food is richer in vitamins?
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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.