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Steak vs Pastrami - In-Depth Nutrition Comparison

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Important differences between Steak and Pastrami

  • Pastrami has less Selenium, Vitamin B6, Vitamin B12, Zinc, Vitamin B2, and Vitamin B3.
  • Pastrami's daily need coverage for Sodium is 44% more.
  • Steak has 3 times more Saturated Fat than Pastrami. Steak has 8.443g of Saturated Fat, while Pastrami has 2.681g.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, cured, pastrami.

Infographic

Steak vs Pastrami infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
6
:
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +32.9%
Contains less Sodium -94.6%
Contains more Zinc +27.3%
Equal in Iron - 2.22
Equal in Phosphorus - 175
Equal in Copper - 0.091
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
Contains more Calcium +20%
Contains more Magnesium +35.3%
Contains more Potassium +32.9%
Contains less Sodium -94.6%
Contains more Zinc +27.3%
Equal in Iron - 2.22
Equal in Phosphorus - 175
Equal in Copper - 0.091

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
6
:
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +20.9%
Contains more Vitamin B6 +126.2%
Contains more Vitamin B12 +17.6%
Contains more Vitamin K +128.6%
Contains more Vitamin A +68%
Contains more Vitamin C +∞%
Equal in Vitamin D - 0.1
Equal in Folate - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 +42.3%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +20.9%
Contains more Vitamin B6 +126.2%
Contains more Vitamin B12 +17.6%
Contains more Vitamin K +128.6%
Contains more Vitamin A +68%
Contains more Vitamin C +∞%
Equal in Vitamin D - 0.1
Equal in Folate - 6

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Pastrami
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Pastrami Opinion
Net carbs 0g 0.36g Pastrami
Protein 24.85g 21.8g Steak
Fats 19.02g 5.82g Steak
Carbs 0g 0.36g Pastrami
Calories 271kcal 147kcal Steak
Starch g g
Fructose g 0.01g Pastrami
Sugar 0g 0.1g Steak
Fiber 0g 0g
Calcium 12mg 10mg Steak
Iron 2.4mg 2.22mg Steak
Magnesium 23mg 17mg Steak
Phosphorus 163mg 175mg Pastrami
Potassium 279mg 210mg Steak
Sodium 58mg 1078mg Steak
Zinc 6.34mg 4.98mg Steak
Copper 0.085mg 0.091mg Pastrami
Vitamin A 25IU 42IU Pastrami
Vitamin E mg 0.12mg Pastrami
Vitamin D 6IU 4IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.074mg 0.052mg Steak
Vitamin B2 0.301mg 0.161mg Steak
Vitamin B3 5.149mg 4.26mg Steak
Vitamin B5 mg 0.265mg Pastrami
Vitamin B6 0.5mg 0.221mg Steak
Folate 6µg 6µg
Vitamin B12 2.2µg 1.87µg Steak
Vitamin K 1.6µg 0.7µg Steak
Tryptophan 0.278mg 0.141mg Steak
Threonine 1.171mg 0.857mg Steak
Isoleucine 1.157mg 0.976mg Steak
Leucine 2.142mg 1.706mg Steak
Lysine 2.38mg 1.812mg Steak
Methionine 0.672mg 0.558mg Steak
Phenylalanine 0.997mg 0.847mg Steak
Valine 1.242mg 1.065mg Steak
Histidine 0.931mg 0.684mg Steak
Cholesterol 78mg 68mg Pastrami
Trans Fat g g
Saturated Fat 8.443g 2.681g Pastrami
Monounsaturated Fat 9.171g 2.118g Steak
Polyunsaturated fat 0.896g 0.145g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
37
Pastrami
Mineral Summary Score
52
Steak
62
Pastrami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
131%
Pastrami
Carbohydrates
0%
Steak
0%
Pastrami
Fats
88%
Steak
27%
Pastrami

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1020mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 5.762g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.