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T bone steak vs. Pastrami — In-Depth Nutrition Comparison

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Differences between T bone steak and Pastrami

  • Pastrami contains less Vitamin B6, Selenium, Iron, Vitamin B3, and Vitamin B2 than T bone steak.
  • Pastrami's daily need coverage for Sodium is 44% higher.
  • Pastrami contains 3 times less Vitamin B6 than T bone steak. T bone steak contains 0.758mg of Vitamin B6, while Pastrami contains 0.221mg.
  • The amount of Saturated Fat in Pastrami is lower.

The food types used in this comparison are Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Beef, cured, pastrami.

Infographic

T bone 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" 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
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 +17.6%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +60.8%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +71.8%
Contains more CopperCopper +15.2%
Contains more ManganeseManganese +575%
~equal in Zinc ~4.98mg

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% 0.3% 2.8% 3% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
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% 2.5% 2.4% 3% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +47.7%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +243%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +740%
Contains more CholineCholine +23.4%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~1.87µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 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 +26.1%
Contains more FatsFats +89.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.7%
Contains more OtherOther +186.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated Fat: Sat. Fat 4.6 g
Monounsaturated Fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 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 +143.6%
Contains more Poly. FatPolyunsaturated fat +302.1%
Contains less Sat. FatSaturated Fat -41.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient T bone steak Pastrami Opinion
Calories 217kcal 147kcal T bone steak
Protein 27.48g 21.8g T bone steak
Fats 11.05g 5.82g T bone steak
Vitamin C 0mg 0.3mg Pastrami
Net carbs 0g 0.36g Pastrami
Carbs 0g 0.36g Pastrami
Cholesterol 81mg 68mg Pastrami
Vitamin D 3IU 4IU Pastrami
Magnesium 20mg 17mg T bone steak
Calcium 19mg 10mg T bone steak
Potassium 280mg 210mg T bone steak
Iron 3.57mg 2.22mg T bone steak
Sugar 0g 0.1g T bone steak
Copper 0.079mg 0.091mg Pastrami
Zinc 4.69mg 4.98mg Pastrami
Phosphorus 210mg 175mg T bone steak
Sodium 68mg 1078mg T bone steak
Vitamin A 5IU 42IU Pastrami
Vitamin A 1µg 2µg Pastrami
Vitamin E 0.14mg 0.12mg T bone steak
Vitamin D 0.1µg 0.1µg
Manganese 0.004mg 0.027mg Pastrami
Selenium 30.4µg 17.7µg T bone steak
Vitamin B1 0.057mg 0.052mg T bone steak
Vitamin B2 0.27mg 0.161mg T bone steak
Vitamin B3 6.292mg 4.26mg T bone steak
Vitamin B5 0.307mg 0.265mg T bone steak
Vitamin B6 0.758mg 0.221mg T bone steak
Vitamin B12 1.89µg 1.87µg T bone steak
Vitamin K 1.5µg 0.7µg T bone steak
Folate 7µg 6µg T bone steak
Trans Fat 0.595g Pastrami
Choline 66.1mg 81.6mg Pastrami
Saturated Fat 4.6g 2.681g Pastrami
Monounsaturated Fat 5.159g 2.118g T bone steak
Polyunsaturated fat 0.583g 0.145g T bone steak
Tryptophan 0.325mg 0.141mg T bone steak
Threonine 1.349mg 0.857mg T bone steak
Isoleucine 1.343mg 0.976mg T bone steak
Leucine 2.46mg 1.706mg T bone steak
Lysine 2.74mg 1.812mg T bone steak
Methionine 0.762mg 0.558mg T bone steak
Phenylalanine 1.143mg 0.847mg T bone steak
Valine 1.421mg 1.065mg T bone steak
Histidine 1.05mg 0.684mg T bone steak
Fructose 0.01g Pastrami
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
52%
T bone steak
38%
Pastrami
Minerals Daily Need Coverage Score
60%
T bone steak
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
T bone steak
T bone steak is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 1010mg)
Which food is lower in glycemic index?
T bone steak
T bone steak is lower in glycemic index (difference - 70)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $2.2)
Which food is richer in vitamins?
T bone steak
T bone steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 1.919g)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.