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  6. Pastrami vs. Luncheon meat

Pastrami vs. Luncheon meat — In-Depth Nutrition Comparison

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How are Pastrami and Luncheon meat different?

  • Pastrami is higher in Vitamin B12, Zinc, Iron, and Copper, however, Luncheon meat is richer in Selenium, Vitamin B5, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Pastrami is 40% higher.
  • Pastrami contains 3 times more Copper than Luncheon meat. While Pastrami contains 0.091mg of Copper, Luncheon meat contains only 0.03mg.
  • Luncheon meat has less Sodium.

Beef, cured, pastrami and USDA Commodity, luncheon meat, canned are the varieties used in this article.

Infographic

Pastrami vs Luncheon 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
5
:
5
Luncheon meat
Luncheon meat
Contains more Calcium +100%
Contains more Iron +128.9%
Contains more Zinc +131.6%
Contains more Copper +203.3%
Contains more Potassium +42.9%
Contains less Sodium -23.9%
Contains more Manganese +37%
Contains more Selenium +116.4%
Equal in Magnesium - 18
Equal in Phosphorus - 170
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Contains more Calcium +100%
Contains more Iron +128.9%
Contains more Zinc +131.6%
Contains more Copper +203.3%
Contains more Potassium +42.9%
Contains less Sodium -23.9%
Contains more Manganese +37%
Contains more Selenium +116.4%
Equal in Magnesium - 18
Equal in Phosphorus - 170

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
6
:
6
Luncheon meat
Luncheon meat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +103.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +146.2%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +23.1%
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%
Luncheon meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +103.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +146.2%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +23.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
2
:
3
Luncheon meat
Luncheon meat
Contains more Protein +24.6%
Contains more Fats +119.4%
Contains more Carbs +188.9%
Contains more Other +13.3%
Equal in Water - 65.87
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
Luncheon meat
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Contains more Protein +24.6%
Contains more Fats +119.4%
Contains more Carbs +188.9%
Contains more Other +13.3%
Equal in Water - 65.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Luncheon meat
Luncheon meat
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +168.4%
Contains more Polyunsaturated fat +979.3%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +168.4%
Contains more Polyunsaturated fat +979.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Luncheon 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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Luncheon meat Opinion
Net carbs 0.36g 1.04g Luncheon meat
Protein 21.8g 17.5g Pastrami
Fats 5.82g 12.77g Luncheon meat
Carbs 0.36g 1.04g Luncheon meat
Calories 147kcal 189kcal Luncheon meat
Fructose 0.01g Pastrami
Sugar 0.1g 0g Luncheon meat
Calcium 10mg 5mg Pastrami
Iron 2.22mg 0.97mg Pastrami
Magnesium 17mg 18mg Luncheon meat
Phosphorus 175mg 170mg Pastrami
Potassium 210mg 300mg Luncheon meat
Sodium 1078mg 820mg Luncheon meat
Zinc 4.98mg 2.15mg Pastrami
Copper 0.091mg 0.03mg Pastrami
Manganese 0.027mg 0.037mg Luncheon meat
Selenium 17.7µg 38.3µg Luncheon meat
Vitamin A 42IU 0IU Pastrami
Vitamin A RAE 2µg 0µg Pastrami
Vitamin E 0.12mg 0.16mg Luncheon meat
Vitamin D 4IU Pastrami
Vitamin D 0.1µg Pastrami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.128mg Luncheon meat
Vitamin B2 0.161mg 0.213mg Luncheon meat
Vitamin B3 4.26mg 5.225mg Luncheon meat
Vitamin B5 0.265mg 0.613mg Luncheon meat
Vitamin B6 0.221mg 0.272mg Luncheon meat
Folate 6µg 0µg Pastrami
Vitamin B12 1.87µg 0.92µg Pastrami
Vitamin K 0.7µg 0µg Pastrami
Tryptophan 0.141mg Pastrami
Threonine 0.857mg Pastrami
Isoleucine 0.976mg Pastrami
Leucine 1.706mg Pastrami
Lysine 1.812mg Pastrami
Methionine 0.558mg Pastrami
Phenylalanine 0.847mg Pastrami
Valine 1.065mg Pastrami
Histidine 0.684mg Pastrami
Cholesterol 68mg 78mg Pastrami
Saturated Fat 2.681g 3.944g Pastrami
Monounsaturated Fat 2.118g 5.685g Luncheon meat
Polyunsaturated fat 0.145g 1.565g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Luncheon 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
33%
Luncheon meat
Minerals Daily Need Coverage Score
60%
Pastrami
54%
Luncheon meat

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 1.263g)
Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 258mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 70)
Which food is cheaper?
Luncheon meat
Luncheon meat 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

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.