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  6. Pastrami vs. Chicken breast

Pastrami vs. Chicken breast — In-Depth Nutrition Comparison

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How are Pastrami and Chicken breast different?

  • Pastrami is richer in Vitamin B12, Zinc, and Iron, while Chicken breast is higher in Vitamin B3, Vitamin B6, Vitamin B5, Selenium, and Phosphorus.
  • Chicken breast covers your daily need of Vitamin B3 66% more than Pastrami.
  • Pastrami contains 14 times more Sodium than Chicken breast. Pastrami contains 1078mg of Sodium, while Chicken breast contains 79mg.

Beef, cured, pastrami and Chicken, broilers or fryers, breast, meat only, cooked, fried types were used in this article.

Infographic

Pastrami vs Chicken breast 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.
Pastrami
Pastrami
4
:
6
Chicken breast
Chicken breast
Contains more Iron +94.7%
Contains more Zinc +361.1%
Contains more Copper +68.5%
Contains more Manganese +28.6%
Contains more Calcium +60%
Contains more Magnesium +82.4%
Contains more Phosphorus +40.6%
Contains more Potassium +31.4%
Contains less Sodium -92.7%
Contains more Selenium +48%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Iron +94.7%
Contains more Zinc +361.1%
Contains more Copper +68.5%
Contains more Manganese +28.6%
Contains more Calcium +60%
Contains more Magnesium +82.4%
Contains more Phosphorus +40.6%
Contains more Potassium +31.4%
Contains less Sodium -92.7%
Contains more Selenium +48%

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
Pastrami
5
:
6
Chicken breast
Chicken breast
Contains more Vitamin A +82.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.8%
Contains more Folate +50%
Contains more Vitamin B12 +405.4%
Contains more Vitamin E +250%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B3 +247%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +189.6%
Contains more Vitamin K +242.9%
Equal in Vitamin D - 0.1
Pastrami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Contains more Vitamin A +82.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.8%
Contains more Folate +50%
Contains more Vitamin B12 +405.4%
Contains more Vitamin E +250%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B3 +247%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +189.6%
Contains more Vitamin K +242.9%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Chicken breast
Chicken breast
Contains more Fats +23.6%
Contains more Water +15.5%
Contains more Other +120.4%
Contains more Protein +53.4%
Contains more Carbs +41.7%
Pastrami
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more Fats +23.6%
Contains more Water +15.5%
Contains more Other +120.4%
Contains more Protein +53.4%
Contains more Carbs +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +23.1%
Contains less Saturated Fat -51.9%
Contains more Polyunsaturated fat +637.9%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +23.1%
Contains less Saturated Fat -51.9%
Contains more Polyunsaturated fat +637.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Chicken breast Opinion
Net carbs 0.36g 0.51g Chicken breast
Protein 21.8g 33.44g Chicken breast
Fats 5.82g 4.71g Pastrami
Carbs 0.36g 0.51g Chicken breast
Calories 147kcal 187kcal Chicken breast
Fructose 0.01g Pastrami
Sugar 0.1g 0g Chicken breast
Calcium 10mg 16mg Chicken breast
Iron 2.22mg 1.14mg Pastrami
Magnesium 17mg 31mg Chicken breast
Phosphorus 175mg 246mg Chicken breast
Potassium 210mg 276mg Chicken breast
Sodium 1078mg 79mg Chicken breast
Zinc 4.98mg 1.08mg Pastrami
Copper 0.091mg 0.054mg Pastrami
Manganese 0.027mg 0.021mg Pastrami
Selenium 17.7µg 26.2µg Chicken breast
Vitamin A 42IU 23IU Pastrami
Vitamin A RAE 2µg 7µg Chicken breast
Vitamin E 0.12mg 0.42mg Chicken breast
Vitamin D 4IU 5IU Chicken breast
Vitamin D 0.1µg 0.1µg
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.079mg Chicken breast
Vitamin B2 0.161mg 0.125mg Pastrami
Vitamin B3 4.26mg 14.782mg Chicken breast
Vitamin B5 0.265mg 1.04mg Chicken breast
Vitamin B6 0.221mg 0.64mg Chicken breast
Folate 6µg 4µg Pastrami
Vitamin B12 1.87µg 0.37µg Pastrami
Vitamin K 0.7µg 2.4µg Chicken breast
Tryptophan 0.141mg 0.39mg Chicken breast
Threonine 0.857mg 1.412mg Chicken breast
Isoleucine 0.976mg 1.765mg Chicken breast
Leucine 1.706mg 2.509mg Chicken breast
Lysine 1.812mg 2.836mg Chicken breast
Methionine 0.558mg 0.925mg Chicken breast
Phenylalanine 0.847mg 1.328mg Chicken breast
Valine 1.065mg 1.659mg Chicken breast
Histidine 0.684mg 1.037mg Chicken breast
Cholesterol 68mg 91mg Pastrami
Saturated Fat 2.681g 1.29g Chicken breast
Omega-3 - DHA 0g 0.03g Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DPA 0g 0.02g Chicken breast
Monounsaturated Fat 2.118g 1.72g Pastrami
Polyunsaturated fat 0.145g 1.07g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Chicken breast
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Pastrami
50%
Chicken breast
Minerals Daily Need Coverage Score
60%
Pastrami
40%
Chicken breast

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Chicken breast
Chicken breast is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 999mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 1.391g)
Which food is lower in glycemic index?
Chicken breast
Chicken breast is lower in glycemic index (difference - 70)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2.2)
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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.