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  6. Pastrami vs. Chicken meat

Pastrami vs. Chicken meat — In-Depth Nutrition Comparison

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The main differences between Pastrami and Chicken meat

  • Pastrami is richer in Vitamin B12, Zinc, and Iron, yet Chicken meat is richer in Vitamin B3, Vitamin B5, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Pastrami is 65% higher.
  • Pastrami contains 13 times more Sodium than Chicken meat. Pastrami contains 1078mg of Sodium, while Chicken meat contains 82mg.

Food types used in this article are Beef, cured, pastrami and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Pastrami vs Chicken meat 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 meat
Chicken meat
Contains more Iron +76.2%
Contains more Zinc +156.7%
Contains more Copper +37.9%
Contains more Manganese +35%
Contains more Calcium +50%
Contains more Magnesium +35.3%
Contains less Sodium -92.4%
Contains more Selenium +35%
Equal in Phosphorus - 182
Equal in Potassium - 223
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Iron +76.2%
Contains more Zinc +156.7%
Contains more Copper +37.9%
Contains more Manganese +35%
Contains more Calcium +50%
Contains more Magnesium +35.3%
Contains less Sodium -92.4%
Contains more Selenium +35%
Equal in Phosphorus - 182
Equal in Potassium - 223

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
4
:
8
Chicken meat
Chicken meat
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Folate +20%
Contains more Vitamin B12 +523.3%
Contains more Vitamin A +283.3%
Contains more Vitamin E +125%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +99.2%
Contains more Vitamin B5 +288.7%
Contains more Vitamin B6 +81%
Contains more Vitamin K +242.9%
Equal in Vitamin B2 - 0.168
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 meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Folate +20%
Contains more Vitamin B12 +523.3%
Contains more Vitamin A +283.3%
Contains more Vitamin E +125%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +99.2%
Contains more Vitamin B5 +288.7%
Contains more Vitamin B6 +81%
Contains more Vitamin K +242.9%
Equal in Vitamin B2 - 0.168

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Chicken meat
Chicken meat
Contains more Carbs +∞%
Contains more Water +17%
Contains more Protein +25.2%
Contains more Fats +133.7%
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 meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +17%
Contains more Protein +25.2%
Contains more Fats +133.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -29.3%
Contains more Monounsaturated Fat +152.1%
Contains more Polyunsaturated fat +1948.3%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -29.3%
Contains more Monounsaturated Fat +152.1%
Contains more Polyunsaturated fat +1948.3%

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 meat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pastrami Chicken meat Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 27.3g Chicken meat
Fats 5.82g 13.6g Chicken meat
Carbs 0.36g 0g Pastrami
Calories 147kcal 239kcal Chicken meat
Fructose 0.01g Pastrami
Sugar 0.1g 0g Chicken meat
Calcium 10mg 15mg Chicken meat
Iron 2.22mg 1.26mg Pastrami
Magnesium 17mg 23mg Chicken meat
Phosphorus 175mg 182mg Chicken meat
Potassium 210mg 223mg Chicken meat
Sodium 1078mg 82mg Chicken meat
Zinc 4.98mg 1.94mg Pastrami
Copper 0.091mg 0.066mg Pastrami
Manganese 0.027mg 0.02mg Pastrami
Selenium 17.7µg 23.9µg Chicken meat
Vitamin A 42IU 161IU Chicken meat
Vitamin A RAE 2µg 48µg Chicken meat
Vitamin E 0.12mg 0.27mg Chicken meat
Vitamin D 4IU 2IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.063mg Chicken meat
Vitamin B2 0.161mg 0.168mg Chicken meat
Vitamin B3 4.26mg 8.487mg Chicken meat
Vitamin B5 0.265mg 1.03mg Chicken meat
Vitamin B6 0.221mg 0.4mg Chicken meat
Folate 6µg 5µg Pastrami
Vitamin B12 1.87µg 0.3µg Pastrami
Vitamin K 0.7µg 2.4µg Chicken meat
Tryptophan 0.141mg 0.305mg Chicken meat
Threonine 0.857mg 1.128mg Chicken meat
Isoleucine 0.976mg 1.362mg Chicken meat
Leucine 1.706mg 1.986mg Chicken meat
Lysine 1.812mg 2.223mg Chicken meat
Methionine 0.558mg 0.726mg Chicken meat
Phenylalanine 0.847mg 1.061mg Chicken meat
Valine 1.065mg 1.325mg Chicken meat
Histidine 0.684mg 0.802mg Chicken meat
Cholesterol 68mg 88mg Pastrami
Saturated Fat 2.681g 3.79g Pastrami
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 2.118g 5.34g Chicken meat
Polyunsaturated fat 0.145g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Chicken meat
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
36%
Chicken meat
Minerals Daily Need Coverage Score
60%
Pastrami
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 1.109g)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 996mg)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 70)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
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.

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.