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  6. Tofu vs. Pastrami

Tofu vs. Pastrami — In-Depth Nutrition Comparison

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Important differences between tofu and pastrami

  • Tofu has more iron, calcium, and manganese; however, pastrami has more vitamin B12, zinc, vitamin B3, selenium, and vitamin B6.
  • Pastrami's daily need coverage for vitamin B12 is 78% more.
  • Tofu has 35 times more calcium than pastrami. Tofu has 350mg of calcium, while pastrami has 10mg.
  • Tofu is lower in sodium.
  • Pastrami has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Beef, cured, pastrami.

Infographic

Tofu 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.
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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 +76.5%
Contains more CalciumCalcium +3400%
Contains more IronIron +141.4%
Contains more CopperCopper +112.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2140.7%
Contains more PotassiumPotassium +73.6%
Contains more ZincZinc +522.5%
Contains more PhosphorusPhosphorus +80.4%
Contains more SeleniumSelenium +98.9%

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.
Tofu
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 B1Vitamin B1 +55.8%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +209.6%
Contains more Vitamin B3Vitamin B3 +2084.6%
Contains more Vitamin B5Vitamin B5 +289.7%
Contains more Vitamin B6Vitamin B6 +370.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +183.3%

All nutrients comparison - raw data values

Nutrient Tofu Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Sodium 7mg 1078mg 47%
Iron 5.36mg 2.22mg 39%
Zinc 0.8mg 4.98mg 38%
Calcium 350mg 10mg 34%
Protein 8.08g 21.8g 27%
Manganese 0.605mg 0.027mg 25%
Vitamin B3 0.195mg 4.26mg 25%
Cholesterol 0mg 68mg 23%
Polyunsaturated fat 2.699g 0.145g 17%
Selenium 8.9µg 17.7µg 16%
Vitamin B6 0.047mg 0.221mg 13%
Copper 0.193mg 0.091mg 11%
Phosphorus 97mg 175mg 11%
Choline 28.8mg 81.6mg 10%
Saturated fat 0.691g 2.681g 9%
Vitamin B2 0.052mg 0.161mg 8%
Vitamin B5 0.068mg 0.265mg 4%
Calories 76kcal 147kcal 4%
Potassium 121mg 210mg 3%
Monounsaturated fat 1.056g 2.118g 3%
Magnesium 30mg 17mg 3%
Fats 4.78g 5.82g 2%
Vitamin B1 0.081mg 0.052mg 2%
Folate 15µg 6µg 2%
Vitamin E 0.01mg 0.12mg 1%
Vitamin D 0µg 0.1µg 1%
Fiber 0.3g 0g 1%
Vitamin D 0IU 4IU 1%
Carbs 1.87g 0.36g 1%
Vitamin K 2.4µg 0.7µg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 0.36g N/A
Sugar 0.62g 0.1g N/A
Vitamin A 2µg 0%
Tryptophan 0.12mg 0.141mg 0%
Threonine 0.402mg 0.857mg 0%
Isoleucine 0.435mg 0.976mg 0%
Leucine 0.713mg 1.706mg 0%
Lysine 0.452mg 1.812mg 0%
Methionine 0.108mg 0.558mg 0%
Phenylalanine 0.428mg 0.847mg 0%
Valine 0.446mg 1.065mg 0%
Histidine 0.221mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 CarbsCarbs +419.4%
Contains more WaterWater +21.6%
Contains more ProteinProtein +169.8%
Contains more FatsFats +21.8%
Contains more OtherOther +245.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 less Sat. FatSaturated fat -74.2%
Contains more Poly. FatPolyunsaturated fat +1761.4%
Contains more Mono. FatMonounsaturated fat +100.6%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.