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  6. Watercress vs. Pastrami

Watercress vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between Watercress and Pastrami?

  • Watercress is richer in Vitamin K, Vitamin C, and Vitamin A RAE, yet Pastrami is richer in Vitamin B12, Zinc, Selenium, Vitamin B3, and Iron.
  • Watercress's daily need coverage for Vitamin K is 208% higher.
  • Watercress has 143 times more Vitamin C than Pastrami. Watercress has 43mg of Vitamin C, while Pastrami has 0.3mg.
  • Watercress contains less Sodium.

We used Watercress, raw and Beef, cured, pastrami types in this comparison.

Infographic

Watercress 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.
Watercress
Watercress
5
:
5
Pastrami
Pastrami
Contains more Calcium +1100%
Contains more Magnesium +23.5%
Contains more Potassium +57.1%
Contains less Sodium -96.2%
Contains more Manganese +803.7%
Contains more Iron +1010%
Contains more Phosphorus +191.7%
Contains more Zinc +4427.3%
Contains more Copper +18.2%
Contains more Selenium +1866.7%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +1100%
Contains more Magnesium +23.5%
Contains more Potassium +57.1%
Contains less Sodium -96.2%
Contains more Manganese +803.7%
Contains more Iron +1010%
Contains more Phosphorus +191.7%
Contains more Zinc +4427.3%
Contains more Copper +18.2%
Contains more Selenium +1866.7%

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.
Watercress
Watercress
7
:
5
Pastrami
Pastrami
Contains more Vitamin A +7497.6%
Contains more Vitamin E +733.3%
Contains more Vitamin C +14233.3%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B5 +17%
Contains more Folate +50%
Contains more Vitamin K +35614.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B3 +2030%
Contains more Vitamin B6 +71.3%
Contains more Vitamin B12 +∞%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Pastrami
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 A +7497.6%
Contains more Vitamin E +733.3%
Contains more Vitamin C +14233.3%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B5 +17%
Contains more Folate +50%
Contains more Vitamin K +35614.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +34.2%
Contains more Vitamin B3 +2030%
Contains more Vitamin B6 +71.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Pastrami
Pastrami
Contains more Carbs +258.3%
Contains more Water +36.8%
Contains more Protein +847.8%
Contains more Fats +5720%
Contains more Other +107.5%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Pastrami
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 Carbs +258.3%
Contains more Water +36.8%
Contains more Protein +847.8%
Contains more Fats +5720%
Contains more Other +107.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Pastrami
Pastrami
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +26375%
Contains more Polyunsaturated fat +314.3%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +26375%
Contains more Polyunsaturated fat +314.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Pastrami Opinion
Net carbs 0.79g 0.36g Watercress
Protein 2.3g 21.8g Pastrami
Fats 0.1g 5.82g Pastrami
Carbs 1.29g 0.36g Watercress
Calories 11kcal 147kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.2g 0.1g Pastrami
Fiber 0.5g 0g Watercress
Calcium 120mg 10mg Watercress
Iron 0.2mg 2.22mg Pastrami
Magnesium 21mg 17mg Watercress
Phosphorus 60mg 175mg Pastrami
Potassium 330mg 210mg Watercress
Sodium 41mg 1078mg Watercress
Zinc 0.11mg 4.98mg Pastrami
Copper 0.077mg 0.091mg Pastrami
Manganese 0.244mg 0.027mg Watercress
Selenium 0.9µg 17.7µg Pastrami
Vitamin A 3191IU 42IU Watercress
Vitamin A RAE 160µg 2µg Watercress
Vitamin E 1mg 0.12mg Watercress
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 43mg 0.3mg Watercress
Vitamin B1 0.09mg 0.052mg Watercress
Vitamin B2 0.12mg 0.161mg Pastrami
Vitamin B3 0.2mg 4.26mg Pastrami
Vitamin B5 0.31mg 0.265mg Watercress
Vitamin B6 0.129mg 0.221mg Pastrami
Folate 9µg 6µg Watercress
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 250µg 0.7µg Watercress
Tryptophan 0.03mg 0.141mg Pastrami
Threonine 0.133mg 0.857mg Pastrami
Isoleucine 0.093mg 0.976mg Pastrami
Leucine 0.166mg 1.706mg Pastrami
Lysine 0.134mg 1.812mg Pastrami
Methionine 0.02mg 0.558mg Pastrami
Phenylalanine 0.114mg 0.847mg Pastrami
Valine 0.137mg 1.065mg Pastrami
Histidine 0.04mg 0.684mg Pastrami
Cholesterol 0mg 68mg Watercress
Saturated Fat 0.027g 2.681g Watercress
Monounsaturated Fat 0.008g 2.118g Pastrami
Polyunsaturated fat 0.035g 0.145g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
37%
Pastrami
Minerals Daily Need Coverage Score
18%
Watercress
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1037mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.654g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.1g)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.