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Ham vs Pastrami - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 125mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 70)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.871g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 15mg)
Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 0.1g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Pastrami
Lower in Sodium ok
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Ham
21
Pastrami
Mineral Summary Score
43
Ham
46
Pastrami

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
Contains more Potassium +36.7%
Contains more Phosphorus +12%
Contains more Iron +50%
Contains more Calcium +25%
Contains more Magnesium +21.4%
Contains more Copper +15.2%
Contains more Zinc +72.9%
Contains less Sodium -10.4%
Contains more Potassium +36.7%
Contains more Phosphorus +12%
Contains more Iron +50%
Contains more Calcium +25%
Contains more Magnesium +21.4%
Contains more Copper +15.2%
Contains more Zinc +72.9%
Contains less Sodium -10.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
6
:
Contains more Vitamin D +700%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1350%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +81%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.26
Contains more Vitamin D +700%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +1350%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +81%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.26

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Ham
131%
Pastrami
Carbohydrates
2%
Ham
0%
Pastrami
Fats
26%
Ham
27%
Pastrami

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Pastrami Opinion
Calories 145 147 Pastrami
Protein 20.93 21.8 Pastrami
Fats 5.53 5.82 Pastrami
Vitamin C 0 0.3 Pastrami
Carbs 1.5 0.36 Ham
Cholesterol 53 68 Ham
Vitamin D 32 4 Ham
Iron 1.48 2.22 Pastrami
Calcium 8 10 Pastrami
Potassium 287 210 Ham
Magnesium 14 17 Pastrami
Sugars 0 0.1 Pastrami
Fiber 0 0
Copper 0.079 0.091 Pastrami
Zinc 2.88 4.98 Pastrami
Starch
Phosphorus 196 175 Ham
Sodium 1203 1078 Pastrami
Vitamin A 0 42 Pastrami
Vitamin E 0.25 0.12 Ham
Vitamin D 0.8 0.1 Ham
Vitamin B1 0.754 0.052 Ham
Vitamin B2 0.202 0.161 Ham
Vitamin B3 4.023 4.26 Pastrami
Vitamin B5 0.403 0.265 Ham
Vitamin B6 0.4 0.221 Ham
Vitamin B12 0.65 1.87 Pastrami
Vitamin K 0 0.7 Pastrami
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 2.681 Ham
Monounsaturated Fat 2.62 2.118 Ham
Polyunsaturated fat 0.54 0.145 Ham
Tryptophan 0.251 0.141 Ham
Threonine 0.931 0.857 Ham
Isoleucine 0.918 0.976 Pastrami
Leucine 1.661 1.706 Pastrami
Lysine 1.775 1.812 Pastrami
Methionine 0.553 0.558 Pastrami
Phenylalanine 0.904 0.847 Ham
Valine 0.908 1.065 Pastrami
Histidine 0.75 0.684 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.