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  6. Welsh onion vs. Pastrami

Welsh onion vs. Pastrami — In-Depth Nutrition Comparison

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How are Welsh onion and Pastrami different?

  • Welsh onion is richer in Vitamin K, and Vitamin C, while Pastrami is higher in Vitamin B12, Zinc, Selenium, Vitamin B3, Phosphorus, and Choline.
  • Welsh onion covers your daily need of Vitamin K 161% more than Pastrami.
  • Welsh onion contains 90 times more Vitamin C than Pastrami. Welsh onion contains 27mg of Vitamin C, while Pastrami contains 0.3mg.
  • Welsh onion is lower in Sodium.

Onions, welsh, raw and Beef, cured, pastrami types were used in this article.

Infographic

Welsh onion 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.
Welsh onion
Welsh onion
5
:
5
Pastrami
Pastrami
Contains more Calcium +80%
Contains more Magnesium +35.3%
Contains less Sodium -98.4%
Contains more Manganese +407.4%
Contains more Iron +82%
Contains more Phosphorus +257.1%
Contains more Zinc +857.7%
Contains more Copper +30%
Contains more Selenium +2850%
Equal in Potassium - 210
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +80%
Contains more Magnesium +35.3%
Contains less Sodium -98.4%
Contains more Manganese +407.4%
Contains more Iron +82%
Contains more Phosphorus +257.1%
Contains more Zinc +857.7%
Contains more Copper +30%
Contains more Selenium +2850%
Equal in Potassium - 210

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.
Welsh onion
Welsh onion
5
:
7
Pastrami
Pastrami
Contains more Vitamin A +2661.9%
Contains more Vitamin E +325%
Contains more Vitamin C +8900%
Contains more Folate +166.7%
Contains more Vitamin K +27528.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B3 +965%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +206.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.052
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +2661.9%
Contains more Vitamin E +325%
Contains more Vitamin C +8900%
Contains more Folate +166.7%
Contains more Vitamin K +27528.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B3 +965%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +206.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
3
Pastrami
Pastrami
Contains more Carbs +1705.6%
Contains more Water +30.2%
Contains more Protein +1047.4%
Contains more Fats +1355%
Contains more Other +255.7%
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +1705.6%
Contains more Water +30.2%
Contains more Protein +1047.4%
Contains more Fats +1355%
Contains more Other +255.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Pastrami
Pastrami
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +3682.1%
Equal in Polyunsaturated fat - 0.145
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +3682.1%
Equal in Polyunsaturated fat - 0.145

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion 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 Welsh onion Pastrami Opinion
Net carbs 4.1g 0.36g Welsh onion
Protein 1.9g 21.8g Pastrami
Fats 0.4g 5.82g Pastrami
Carbs 6.5g 0.36g Welsh onion
Calories 34kcal 147kcal Pastrami
Fructose 0.01g Pastrami
Sugar 2.18g 0.1g Pastrami
Fiber 2.4g 0g Welsh onion
Calcium 18mg 10mg Welsh onion
Iron 1.22mg 2.22mg Pastrami
Magnesium 23mg 17mg Welsh onion
Phosphorus 49mg 175mg Pastrami
Potassium 212mg 210mg Welsh onion
Sodium 17mg 1078mg Welsh onion
Zinc 0.52mg 4.98mg Pastrami
Copper 0.07mg 0.091mg Pastrami
Manganese 0.137mg 0.027mg Welsh onion
Selenium 0.6µg 17.7µg Pastrami
Vitamin A 1160IU 42IU Welsh onion
Vitamin A RAE 2µg Pastrami
Vitamin E 0.51mg 0.12mg Welsh onion
Vitamin D 0IU 4IU Pastrami
Vitamin D 0µg 0.1µg Pastrami
Vitamin C 27mg 0.3mg Welsh onion
Vitamin B1 0.05mg 0.052mg Pastrami
Vitamin B2 0.09mg 0.161mg Pastrami
Vitamin B3 0.4mg 4.26mg Pastrami
Vitamin B5 0.169mg 0.265mg Pastrami
Vitamin B6 0.072mg 0.221mg Pastrami
Folate 16µg 6µg Welsh onion
Vitamin B12 0µg 1.87µg Pastrami
Vitamin K 193.4µg 0.7µg Welsh onion
Tryptophan 0.021mg 0.141mg Pastrami
Threonine 0.074mg 0.857mg Pastrami
Isoleucine 0.081mg 0.976mg Pastrami
Leucine 0.113mg 1.706mg Pastrami
Lysine 0.095mg 1.812mg Pastrami
Methionine 0.021mg 0.558mg Pastrami
Phenylalanine 0.061mg 0.847mg Pastrami
Valine 0.084mg 1.065mg Pastrami
Histidine 0.033mg 0.684mg Pastrami
Cholesterol 0mg 68mg Welsh onion
Saturated Fat 0.067g 2.681g Welsh onion
Monounsaturated Fat 0.056g 2.118g Pastrami
Polyunsaturated fat 0.156g 0.145g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61%
Welsh onion
37%
Pastrami
Minerals Daily Need Coverage Score
17%
Welsh onion
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 1061mg)
Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 2.614g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 31)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 2.08g)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.