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Pastrami vs Ham - 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 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 lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.871g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 70)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Pastrami Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pastrami Ham
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
21
Pastrami
32
Ham
Mineral Summary Score
46
Pastrami
43
Ham

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
:
2
Ham
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%
Contains more Potassium +36.7%
Contains more Phosphorus +12%

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
:
6
Ham
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
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%
Equal in Vitamin B3 - 4.023
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
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%
Equal in Vitamin B3 - 4.023

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
131%
Pastrami
126%
Ham
Carbohydrates
0%
Pastrami
2%
Ham
Fats
27%
Pastrami
26%
Ham

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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 Pastrami Ham Opinion
Calories 147 145 Pastrami
Protein 21.8 20.93 Pastrami
Fats 5.82 5.53 Pastrami
Vitamin C 0.3 0 Pastrami
Carbs 0.36 1.5 Ham
Cholesterol 68 53 Ham
Vitamin D 4 32 Ham
Iron 2.22 1.48 Pastrami
Calcium 10 8 Pastrami
Potassium 210 287 Ham
Magnesium 17 14 Pastrami
Sugars 0.1 0 Pastrami
Fiber 0 0
Copper 0.091 0.079 Pastrami
Zinc 4.98 2.88 Pastrami
Starch
Phosphorus 175 196 Ham
Sodium 1078 1203 Pastrami
Vitamin A 42 0 Pastrami
Vitamin E 0.12 0.25 Ham
Vitamin D 0.1 0.8 Ham
Vitamin B1 0.052 0.754 Ham
Vitamin B2 0.161 0.202 Ham
Vitamin B3 4.26 4.023 Pastrami
Vitamin B5 0.265 0.403 Ham
Vitamin B6 0.221 0.4 Ham
Vitamin B12 1.87 0.65 Pastrami
Vitamin K 0.7 0 Pastrami
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 2.681 1.81 Ham
Monounsaturated Fat 2.118 2.62 Ham
Polyunsaturated fat 0.145 0.54 Ham
Tryptophan 0.141 0.251 Ham
Threonine 0.857 0.931 Ham
Isoleucine 0.976 0.918 Pastrami
Leucine 1.706 1.661 Pastrami
Lysine 1.812 1.775 Pastrami
Methionine 0.558 0.553 Pastrami
Phenylalanine 0.847 0.904 Ham
Valine 1.065 0.908 Pastrami
Histidine 0.684 0.75 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.