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Wild rice raw vs. Pastrami — In-Depth Nutrition Comparison

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Summary of differences between wild rice raw and pastrami

  • Wild rice raw has more manganese, copper, magnesium, phosphorus, fiber, and folate; however, pastrami is higher in vitamin B12 and selenium.
  • Pastrami covers your daily need for vitamin B12, 78% more than wild rice raw.
  • Wild rice raw has less sodium.
  • The glycemic index of pastrami is higher.

These are the specific foods used in this comparison Wild rice, raw and Beef, cured, pastrami.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +941.2%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +103.3%
Contains more CopperCopper +475.8%
Contains more ZincZinc +19.7%
Contains more PhosphorusPhosphorus +147.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +4822.2%
Contains more IronIron +13.3%
Contains more SeleniumSelenium +532.1%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +583.3%
Contains more Vitamin B1Vitamin B1 +121.2%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B3Vitamin B3 +58.1%
Contains more Vitamin B5Vitamin B5 +305.3%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +1483.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +133.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +20705.6%
Contains more ProteinProtein +48%
Contains more FatsFats +438.9%
Contains more WaterWater +796%
Contains more OtherOther +62.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +366.2%
Contains more Mono. FatMonounsaturated fat +1232.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Manganese 1.329mg 0.027mg 57%
Copper 0.524mg 0.091mg 48%
Sodium 7mg 1078mg 47%
Magnesium 177mg 17mg 38%
Phosphorus 433mg 175mg 37%
Selenium 2.8µg 17.7µg 27%
Carbs 74.9g 0.36g 25%
Fiber 6.2g 0g 25%
Cholesterol 0mg 68mg 23%
Folate 95µg 6µg 22%
Vitamin B5 1.074mg 0.265mg 16%
Vitamin B3 6.733mg 4.26mg 15%
Protein 14.73g 21.8g 14%
Vitamin B6 0.391mg 0.221mg 13%
Saturated fat 0.156g 2.681g 11%
Calories 357kcal 147kcal 11%
Zinc 5.96mg 4.98mg 9%
Vitamin B2 0.262mg 0.161mg 8%
Choline 35mg 81.6mg 8%
Fats 1.08g 5.82g 7%
Potassium 427mg 210mg 6%
Vitamin B1 0.115mg 0.052mg 5%
Vitamin E 0.82mg 0.12mg 5%
Monounsaturated fat 0.159g 2.118g 5%
Polyunsaturated fat 0.676g 0.145g 4%
Iron 1.96mg 2.22mg 3%
Vitamin K 1.9µg 0.7µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Calcium 21mg 10mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 68.7g 0.36g N/A
Sugar 2.5g 0.1g N/A
Vitamin A 1µg 2µg 0%
Tryptophan 0.179mg 0.141mg 0%
Threonine 0.469mg 0.857mg 0%
Isoleucine 0.618mg 0.976mg 0%
Leucine 1.018mg 1.706mg 0%
Lysine 0.629mg 1.812mg 0%
Methionine 0.438mg 0.558mg 0%
Phenylalanine 0.721mg 0.847mg 0%
Valine 0.858mg 1.065mg 0%
Histidine 0.384mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
37%
Pastrami
Minerals Daily Need Coverage Score
96%
Wild rice raw
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1071mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 2.525g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 2.4g)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.