Tempeh vs. Pastrami — In-Depth Nutrition Comparison
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How are tempeh and pastrami different?
- Tempeh is higher in manganese, copper, magnesium, vitamin B2, and phosphorus; however, pastrami is richer in vitamin B12, zinc, and selenium.
- Daily need coverage for vitamin B12 for pastrami is 75% higher.
- Tempeh contains 48 times more manganese than pastrami. While tempeh contains 1.3mg of manganese, pastrami contains only 0.027mg.
- Tempeh has less sodium.
- Tempeh has a lower glycemic index (15) than pastrami (70).
Tempeh and Beef, cured, pastrami are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +376.5% |
| Contains more CalciumCalcium | +1010% |
| Contains more PotassiumPotassium | +96.2% |
| Contains more IronIron | +21.6% |
| Contains more CopperCopper | +515.4% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +4714.8% |
| Contains more ZincZinc | +336.8% |
| Contains more SeleniumSelenium | +∞% |
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 B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +122.4% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +61.4% |
| Contains more Vitamin B12Vitamin B12 | +2237.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.08µg | 1.87µg | 75% |
| Manganese | 1.3mg | 0.027mg | 55% |
| Copper | 0.56mg | 0.091mg | 52% |
| Sodium | 9mg | 1078mg | 46% |
| Zinc | 1.14mg | 4.98mg | 35% |
| Selenium | 0µg | 17.7µg | 32% |
| Polyunsaturated fat | 4.3g | 0.145g | 28% |
| Cholesterol | 0mg | 68mg | 23% |
| Vitamin B2 | 0.358mg | 0.161mg | 15% |
| Choline | 81.6mg | 15% | |
| Magnesium | 81mg | 17mg | 15% |
| Phosphorus | 266mg | 175mg | 13% |
| Vitamin B3 | 2.64mg | 4.26mg | 10% |
| Calcium | 111mg | 10mg | 10% |
| Fats | 10.8g | 5.82g | 8% |
| Potassium | 412mg | 210mg | 6% |
| Iron | 2.7mg | 2.22mg | 6% |
| Folate | 24µg | 6µg | 5% |
| Monounsaturated fat | 3.205g | 2.118g | 3% |
| Protein | 20.29g | 21.8g | 3% |
| Calories | 192kcal | 147kcal | 2% |
| Vitamin B1 | 0.078mg | 0.052mg | 2% |
| Carbs | 7.64g | 0.36g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin E | 0.12mg | 1% | |
| Saturated fat | 2.539g | 2.681g | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 7.64g | 0.36g | N/A |
| Sugar | 0.1g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B5 | 0.278mg | 0.265mg | 0% |
| Vitamin B6 | 0.215mg | 0.221mg | 0% |
| Tryptophan | 0.194mg | 0.141mg | 0% |
| Threonine | 0.796mg | 0.857mg | 0% |
| Isoleucine | 0.88mg | 0.976mg | 0% |
| Leucine | 1.43mg | 1.706mg | 0% |
| Lysine | 0.908mg | 1.812mg | 0% |
| Methionine | 0.175mg | 0.558mg | 0% |
| Phenylalanine | 0.893mg | 0.847mg | 0% |
| Valine | 0.92mg | 1.065mg | 0% |
| Histidine | 0.466mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +85.6% |
| Contains more CarbsCarbs | +2022.2% |
| Contains more WaterWater | +16.6% |
| Contains more OtherOther | +53.7% |
~equal in
Protein
~21.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +51.3% |
| Contains more Poly. FatPolyunsaturated fat | +2865.5% |
~equal in
Saturated fat
~2.681g
