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Swiss cheese vs. Pastrami — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and pastrami

  • Swiss cheese has more calcium, phosphorus, vitamin B12, selenium, and vitamin A; however, pastrami is higher in vitamin B3, iron, and choline.
  • Swiss cheese covers your daily calcium needs 88% more than pastrami.
  • Pastrami contains 25 times less vitamin A than Swiss cheese. Swiss cheese contains 1047IU of vitamin A, while pastrami contains 42IU.
  • Pastrami has less saturated fat.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Cheese, swiss and Beef, cured, pastrami.

Infographic

Swiss cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +94.1%
Contains more CalciumCalcium +8800%
Contains more PhosphorusPhosphorus +228%
Contains less SodiumSodium -82.7%
Contains more SeleniumSelenium +69.5%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +1607.7%
Contains more CopperCopper +93.6%
Contains more ZincZinc +14%
~equal in Manganese ~0.027mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin AVitamin A +14300%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin B12Vitamin B12 +63.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B3Vitamin B3 +6556.3%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more CholineCholine +426.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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 ProteinProtein +23.7%
Contains more FatsFats +432.5%
Contains more CarbsCarbs +300%
Contains more OtherOther +19.7%
Contains more WaterWater +84.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +279.9%
Contains more Poly. FatPolyunsaturated fat +824.8%
Contains less Sat. FatSaturated fat -85.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese 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 Swiss cheese Pastrami DV% diff.
Calcium 890mg 10mg 88%
Saturated fat 18.227g 2.681g 71%
Phosphorus 574mg 175mg 57%
Vitamin B12 3.06µg 1.87µg 50%
Fats 30.99g 5.82g 39%
Sodium 187mg 1078mg 39%
Vitamin A 288µg 2µg 32%
Vitamin B3 0.064mg 4.26mg 26%
Iron 0.13mg 2.22mg 26%
Selenium 30µg 17.7µg 22%
Monounsaturated fat 8.046g 2.118g 15%
Calories 393kcal 147kcal 12%
Choline 15.5mg 81.6mg 12%
Vitamin B6 0.071mg 0.221mg 12%
Vitamin B2 0.302mg 0.161mg 11%
Protein 26.96g 21.8g 10%
Polyunsaturated fat 1.341g 0.145g 8%
Cholesterol 93mg 68mg 8%
Zinc 4.37mg 4.98mg 6%
Copper 0.047mg 0.091mg 5%
Potassium 72mg 210mg 4%
Magnesium 33mg 17mg 4%
Vitamin E 0.6mg 0.12mg 3%
Vitamin B1 0.011mg 0.052mg 3%
Vitamin B5 0.353mg 0.265mg 2%
Folate 10µg 6µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Vitamin K 1.4µg 0.7µg 1%
Vitamin C 0mg 0.3mg 0%
Carbs 1.44g 0.36g 0%
Net carbs 1.44g 0.36g N/A
Sugar 0g 0.1g N/A
Manganese 0.026mg 0.027mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.141mg 0%
Threonine 1.038mg 0.857mg 0%
Isoleucine 1.537mg 0.976mg 0%
Leucine 2.959mg 1.706mg 0%
Lysine 2.585mg 1.812mg 0%
Methionine 0.784mg 0.558mg 0%
Phenylalanine 1.662mg 0.847mg 0%
Valine 2.139mg 1.065mg 0%
Histidine 1.065mg 0.684mg 0%
Fructose 0g 0.01g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
48%
Swiss cheese
37%
Pastrami
Minerals Daily Need Coverage Score
87%
Swiss cheese
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 891mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 15.546g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $1.4)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.