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Pastrami vs. Pork shoulder — In-Depth Nutrition Comparison

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A recap on differences between Pastrami and Pork shoulder

  • Pastrami has more Vitamin B12, Zinc, and Iron, however, Pork shoulder is higher in Vitamin B1, Selenium, Vitamin D, Vitamin B6, and Vitamin B5.
  • Pork shoulder covers your daily Vitamin B1 needs 60% more than Pastrami.
  • Pork shoulder contains 17 times less Sodium than Pastrami. Pastrami contains 1078mg of Sodium, while Pork shoulder contains 65mg.

Food varieties used in this article are Beef, cured, pastrami and Pork, fresh, shoulder, whole, separable lean and fat, raw.

Infographic

Pastrami vs Pork shoulder 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.
Contains more Iron +111.4%
Contains more Zinc +84.4%
Contains more Manganese +145.5%
Contains more Calcium +50%
Contains more Potassium +43.8%
Contains less Sodium -94%
Contains more Selenium +44.1%
Equal in Magnesium - 18
Equal in Phosphorus - 182
Equal in Copper - 0.084
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Iron +111.4%
Contains more Zinc +84.4%
Contains more Manganese +145.5%
Contains more Calcium +50%
Contains more Potassium +43.8%
Contains less Sodium -94%
Contains more Selenium +44.1%
Equal in Magnesium - 18
Equal in Phosphorus - 182
Equal in Copper - 0.084

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.
:
Contains more Vitamin A +500%
Contains more Vitamin B3 +11.1%
Contains more Folate +20%
Contains more Vitamin B12 +152.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin D +1600%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +1375%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B5 +171.3%
Contains more Vitamin B6 +57.5%
Equal in Vitamin B3 - 3.833
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 0%
Contains more Vitamin A +500%
Contains more Vitamin B3 +11.1%
Contains more Folate +20%
Contains more Vitamin B12 +152.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin D +1600%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +1375%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B5 +171.3%
Contains more Vitamin B6 +57.5%
Equal in Vitamin B3 - 3.833

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.9%
Contains more Carbs +∞%
Contains more Other +207.4%
Contains more Fats +209.1%
Equal in Water - 64.02
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more Protein +26.9%
Contains more Carbs +∞%
Contains more Other +207.4%
Contains more Fats +209.1%
Equal in Water - 64.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +278.2%
Contains more Polyunsaturated fat +1224.1%
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +278.2%
Contains more Polyunsaturated fat +1224.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Pork shoulder Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 17.18g Pastrami
Fats 5.82g 17.99g Pork shoulder
Carbs 0.36g 0g Pastrami
Calories 147kcal 236kcal Pork shoulder
Fructose 0.01g Pastrami
Sugar 0.1g 0g Pork shoulder
Calcium 10mg 15mg Pork shoulder
Iron 2.22mg 1.05mg Pastrami
Magnesium 17mg 18mg Pork shoulder
Phosphorus 175mg 182mg Pork shoulder
Potassium 210mg 302mg Pork shoulder
Sodium 1078mg 65mg Pork shoulder
Zinc 4.98mg 2.7mg Pastrami
Copper 0.091mg 0.084mg Pastrami
Manganese 0.027mg 0.011mg Pastrami
Selenium 17.7µg 25.5µg Pork shoulder
Vitamin A 42IU 7IU Pastrami
Vitamin A RAE 2µg 2µg
Vitamin E 0.12mg 0.19mg Pork shoulder
Vitamin D 4IU 70IU Pork shoulder
Vitamin D 0.1µg 1.7µg Pork shoulder
Vitamin C 0.3mg 0.7mg Pork shoulder
Vitamin B1 0.052mg 0.767mg Pork shoulder
Vitamin B2 0.161mg 0.275mg Pork shoulder
Vitamin B3 4.26mg 3.833mg Pastrami
Vitamin B5 0.265mg 0.719mg Pork shoulder
Vitamin B6 0.221mg 0.348mg Pork shoulder
Folate 6µg 5µg Pastrami
Vitamin B12 1.87µg 0.74µg Pastrami
Vitamin K 0.7µg 0µg Pastrami
Tryptophan 0.141mg 0.208mg Pork shoulder
Threonine 0.857mg 0.768mg Pastrami
Isoleucine 0.976mg 0.781mg Pastrami
Leucine 1.706mg 1.36mg Pastrami
Lysine 1.812mg 1.531mg Pastrami
Methionine 0.558mg 0.441mg Pastrami
Phenylalanine 0.847mg 0.681mg Pastrami
Valine 1.065mg 0.921mg Pastrami
Histidine 0.684mg 0.656mg Pastrami
Cholesterol 68mg 71mg Pastrami
Saturated Fat 2.681g 6.24g Pastrami
Monounsaturated Fat 2.118g 8.01g Pork shoulder
Polyunsaturated fat 0.145g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Pork shoulder
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%
Pork shoulder
Minerals Daily Need Coverage Score
60%
Pastrami
41%
Pork shoulder

Comparison summary

Which food is lower in Sugar?
Pork shoulder
Pork shoulder is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 1013mg)
Which food is lower in glycemic index?
Pork shoulder
Pork shoulder is lower in glycemic index (difference - 70)
Which food is cheaper?
Pork shoulder
Pork shoulder is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 3.559g)
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. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.