Yogurt vs. Pastrami — In-Depth Nutrition Comparison
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Differences between yogurt and pastrami
- Yogurt contains less vitamin B12, zinc, iron, vitamin B3, selenium, vitamin B6, and choline than pastrami.
- Pastrami's daily need coverage for vitamin B12 is 47% higher.
- The amount of cholesterol in yogurt is lower.
- Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of pastrami is 70.
The food types used in this comparison are Yogurt, Greek, plain, nonfat and Beef, cured, pastrami.
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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.
| Contains more CalciumCalcium | +1000% |
| Contains less SodiumSodium | -96.7% |
| Contains more MagnesiumMagnesium | +54.5% |
| Contains more PotassiumPotassium | +48.9% |
| Contains more IronIron | +3071.4% |
| Contains more CopperCopper | +435.3% |
| Contains more ZincZinc | +857.7% |
| Contains more PhosphorusPhosphorus | +29.6% |
| Contains more ManganeseManganese | +200% |
| Contains more SeleniumSelenium | +82.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin B5Vitamin B5 | +24.9% |
| Contains more FolateFolate | +16.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.1% |
| Contains more Vitamin B3Vitamin B3 | +1948.1% |
| Contains more Vitamin B6Vitamin B6 | +250.8% |
| Contains more Vitamin B12Vitamin B12 | +149.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +440.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 1.87µg | 47% |
| Sodium | 36mg | 1078mg | 45% |
| Zinc | 0.52mg | 4.98mg | 41% |
| Iron | 0.07mg | 2.22mg | 27% |
| Vitamin B3 | 0.208mg | 4.26mg | 25% |
| Protein | 10.19g | 21.8g | 23% |
| Cholesterol | 5mg | 68mg | 21% |
| Selenium | 9.7µg | 17.7µg | 15% |
| Vitamin B6 | 0.063mg | 0.221mg | 12% |
| Choline | 15.1mg | 81.6mg | 12% |
| Saturated fat | 0.117g | 2.681g | 12% |
| Calcium | 110mg | 10mg | 10% |
| Vitamin B2 | 0.278mg | 0.161mg | 9% |
| Copper | 0.017mg | 0.091mg | 8% |
| Fats | 0.39g | 5.82g | 8% |
| Phosphorus | 135mg | 175mg | 6% |
| Monounsaturated fat | 0.053g | 2.118g | 5% |
| Calories | 59kcal | 147kcal | 4% |
| Potassium | 141mg | 210mg | 2% |
| Vitamin B1 | 0.023mg | 0.052mg | 2% |
| Vitamin E | 0.01mg | 0.12mg | 1% |
| Carbs | 3.6g | 0.36g | 1% |
| Manganese | 0.009mg | 0.027mg | 1% |
| Polyunsaturated fat | 0.012g | 0.145g | 1% |
| Vitamin B5 | 0.331mg | 0.265mg | 1% |
| Magnesium | 11mg | 17mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 3.6g | 0.36g | N/A |
| Sugar | 3.24g | 0.1g | N/A |
| Vitamin A | 1µg | 2µg | 0% |
| Trans fat | 0.006g | N/A | |
| Folate | 7µg | 6µg | 0% |
| Tryptophan | 0.141mg | 0% | |
| Threonine | 0.857mg | 0% | |
| Isoleucine | 0.976mg | 0% | |
| Leucine | 1.706mg | 0% | |
| Lysine | 1.812mg | 0% | |
| Methionine | 0.558mg | 0% | |
| Phenylalanine | 0.847mg | 0% | |
| Valine | 1.065mg | 0% | |
| Histidine | 0.684mg | 0% | |
| Fructose | 0g | 0.01g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +900% |
| Contains more WaterWater | +22.4% |
| Contains more ProteinProtein | +113.9% |
| Contains more FatsFats | +1392.3% |
| Contains more OtherOther | +245.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +3896.2% |
| Contains more Poly. FatPolyunsaturated fat | +1108.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
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~equal in
Sucrose
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~equal in
Glucose
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~equal in
Maltose
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