Pastrami vs. Pot roast — In-Depth Nutrition Comparison

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How are pastrami and pot roast different?

Pot roast is higher than pastrami in selenium, zinc, vitamin B12, vitamin B5, choline, and monounsaturated fat.
Pastrami covers your daily need for sodium, 45% more than pot roast.
Pot roast is lower in sodium.
Pastrami has a higher glycemic index (70) than pot roast (0).

Beef, cured, pastrami and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types were used in this article.

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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.

Pastrami

Pot roast

Contains more ManganeseManganese

+170%

Contains more MagnesiumMagnesium	+11.8%
Contains more CalciumCalcium	+60%
Contains more ZincZinc	+33.7%
Contains less SodiumSodium	-95.6%
Contains more SeleniumSelenium	+52.5%

~equal in Potassium ~231mg

~equal in Iron ~2.42mg

~equal in Copper ~0.099mg

~equal in Phosphorus ~174mg

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.

Pastrami

Pot roast

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin DVitamin D	+100%
Contains more Vitamin EVitamin E	+325%
Contains more Vitamin B1Vitamin B1	+13.5%
Contains more Vitamin B5Vitamin B5	+115.5%
Contains more Vitamin B6Vitamin B6	+28.1%
Contains more Vitamin B12Vitamin B12	+13.9%
Contains more Vitamin KVitamin K	+157.1%
Contains more FolateFolate	+50%

~equal in Vitamin B2 ~0.171mg

~equal in Vitamin B3 ~4.105mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1078mg	47mg	45%
Saturated fat	2.681g	7.548g	22%
Fats	5.82g	19.17g	21%
Selenium	17.7µg	27µg	17%
Cholesterol	68mg	116mg	16%
Zinc	4.98mg	6.66mg	15%
Monounsaturated fat	2.118g	8.175g	15%
Protein	21.8g	28.94g	14%
Vitamin B12	1.87µg	2.13µg	11%
Calories	147kcal	297kcal	8%
Vitamin B5	0.265mg	0.571mg	6%
Vitamin B6	0.221mg	0.283mg	5%
Choline	81.6mg	110.2mg	5%
Polyunsaturated fat	0.145g	0.708g	4%
Iron	2.22mg	2.42mg	3%
Vitamin E	0.12mg	0.51mg	3%
Vitamin D*	4 IU	8 IU	1%
Vitamin D	0.1µg	0.2µg	1%
Calcium	10mg	16mg	1%
Potassium	210mg	231mg	1%
Copper	0.091mg	0.099mg	1%
Manganese	0.027mg	0.01mg	1%
Vitamin B1	0.052mg	0.059mg	1%
Vitamin B2	0.161mg	0.171mg	1%
Vitamin B3	4.26mg	4.105mg	1%
Vitamin K	0.7µg	1.8µg	1%
Folate	6µg	9µg	1%
Protein per 100 calories	15g	9.7g	N/A
Calories per 10 g protein	67kcal	103kcal	N/A
Weight per 100 calories	68g	34g	N/A
Unsaturated / Saturated Fat ratio	0.84	1.2	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	0.36g	0g	N/A
Carbs	0.36g	0g	0%
Magnesium	17mg	19mg	0%
Sugar	0.1g	0g	N/A
Phosphorus	175mg	174mg	0%
Vitamin A	2µg	0µg	0%
Tryptophan	0.141mg	0.19mg	0%
Threonine	0.857mg	1.156mg	0%
Isoleucine	0.976mg	1.317mg	0%
Leucine	1.706mg	2.302mg	0%
Lysine	1.812mg	2.446mg	0%
Methionine	0.558mg	0.754mg	0%
Phenylalanine	0.847mg	1.143mg	0%
Valine	1.065mg	1.436mg	0%
Histidine	0.684mg	0.924mg	0%
Fructose	0.01g		0%