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Flour vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between flour and pastrami?

  • Flour is richer in vitamin B1, folate, iron, selenium, manganese, and vitamin B2, yet pastrami is richer in vitamin B12 and zinc.
  • Pastrami's daily need coverage for vitamin B12 is 78% higher.
  • Flour has 31 times more folate than pastrami. Flour has 183µg of folate, while pastrami has 6µg.
  • Flour contains less sodium.

We used Wheat flour, white, all-purpose, enriched, bleached and Beef, cured, pastrami types in this comparison.

Infographic

Flour 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.
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +29.4%
Contains more CalciumCalcium +50%
Contains more IronIron +109%
Contains more CopperCopper +58.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2425.9%
Contains more SeleniumSelenium +91.5%
Contains more PotassiumPotassium +96.3%
Contains more ZincZinc +611.4%
Contains more PhosphorusPhosphorus +62%

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.
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +1409.6%
Contains more Vitamin B2Vitamin B2 +206.8%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B5Vitamin B5 +65.3%
Contains more FolateFolate +2950%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +402.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +133.3%
Contains more CholineCholine +684.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +21097.2%
Contains more ProteinProtein +111%
Contains more FatsFats +493.9%
Contains more WaterWater +483.3%
Contains more OtherOther +441.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -94.2%
Contains more Poly. FatPolyunsaturated fat +184.8%
Contains more Mono. FatMonounsaturated fat +2334.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Vitamin B1 0.785mg 0.052mg 61%
Sodium 2mg 1078mg 47%
Folate 183µg 6µg 44%
Zinc 0.7mg 4.98mg 39%
Iron 4.64mg 2.22mg 30%
Selenium 33.9µg 17.7µg 29%
Manganese 0.682mg 0.027mg 28%
Vitamin B2 0.494mg 0.161mg 26%
Carbs 76.31g 0.36g 25%
Cholesterol 0mg 68mg 23%
Protein 10.33g 21.8g 23%
Vitamin B6 0.044mg 0.221mg 14%
Choline 10.4mg 81.6mg 13%
Saturated fat 0.155g 2.681g 11%
Calories 364kcal 147kcal 11%
Fiber 2.7g 0g 11%
Phosphorus 108mg 175mg 10%
Vitamin B3 5.904mg 4.26mg 10%
Fats 0.98g 5.82g 7%
Copper 0.144mg 0.091mg 6%
Monounsaturated fat 0.087g 2.118g 5%
Potassium 107mg 210mg 3%
Vitamin B5 0.438mg 0.265mg 3%
Polyunsaturated fat 0.413g 0.145g 2%
Vitamin D 0µg 0.1µg 1%
Calcium 15mg 10mg 1%
Magnesium 22mg 17mg 1%
Vitamin D 0IU 4IU 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 73.61g 0.36g N/A
Sugar 0.27g 0.1g N/A
Vitamin E 0.06mg 0.12mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.3µg 0.7µg 0%
Tryptophan 0.127mg 0.141mg 0%
Threonine 0.281mg 0.857mg 0%
Isoleucine 0.357mg 0.976mg 0%
Leucine 0.71mg 1.706mg 0%
Lysine 0.228mg 1.812mg 0%
Methionine 0.183mg 0.558mg 0%
Phenylalanine 0.52mg 0.847mg 0%
Valine 0.415mg 1.065mg 0%
Histidine 0.23mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
37%
Pastrami
Minerals Daily Need Coverage Score
59%
Flour
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.17g)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1076mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 2.526g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.2)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.