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  6. Pastrami vs. Salami

Pastrami vs. Salami — In-Depth Nutrition Comparison

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The main differences between Pastrami and Salami

  • Pastrami is richer in Zinc, yet Salami is richer in Manganese, Copper, Vitamin B1, Selenium, Vitamin B5, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Manganese from Salami is 41% higher.
  • Pastrami contains 2 times more Zinc than Salami. Pastrami contains 4.98mg of Zinc, while Salami contains 2.93mg.
  • Pastrami contains less Sodium.

Food types used in this article are Beef, cured, pastrami and Salami, cooked, beef and pork.

Infographic

Pastrami vs Salami 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
3
:
7
Salami
Salami
Contains more Iron +42.3%
Contains less Sodium -38%
Contains more Zinc +70%
Contains more Calcium +50%
Contains more Magnesium +11.8%
Contains more Potassium +50.5%
Contains more Copper +292.3%
Contains more Manganese +3522.2%
Contains more Selenium +76.8%
Equal in Phosphorus - 191
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Iron +42.3%
Contains less Sodium -38%
Contains more Zinc +70%
Contains more Calcium +50%
Contains more Magnesium +11.8%
Contains more Potassium +50.5%
Contains more Copper +292.3%
Contains more Manganese +3522.2%
Contains more Selenium +76.8%
Equal in Phosphorus - 191

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
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +23%
Contains more Vitamin E +83.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +605.8%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +107.7%
Contains more Vitamin K +357.1%
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%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +23%
Contains more Vitamin E +83.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +605.8%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +107.7%
Contains more Vitamin K +357.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
1
:
4
Salami
Salami
Contains more Water +53.9%
Contains more Fats +345%
Contains more Carbs +566.7%
Contains more Other +87.1%
Equal in Protein - 21.85
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
Salami
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more Water +53.9%
Contains more Fats +345%
Contains more Carbs +566.7%
Contains more Other +87.1%
Equal in Protein - 21.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Salami
Salami
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +425.4%
Contains more Polyunsaturated fat +1644.1%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +425.4%
Contains more Polyunsaturated fat +1644.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Salami
Salami
Contains more Fructose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Pastrami
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Salami Opinion
Net carbs 0.36g 2.4g Salami
Protein 21.8g 21.85g Salami
Fats 5.82g 25.9g Salami
Carbs 0.36g 2.4g Salami
Calories 147kcal 336kcal Salami
Fructose 0.01g 0g Pastrami
Sugar 0.1g 0.96g Pastrami
Calcium 10mg 15mg Salami
Iron 2.22mg 1.56mg Pastrami
Magnesium 17mg 19mg Salami
Phosphorus 175mg 191mg Salami
Potassium 210mg 316mg Salami
Sodium 1078mg 1740mg Pastrami
Zinc 4.98mg 2.93mg Pastrami
Copper 0.091mg 0.357mg Salami
Manganese 0.027mg 0.978mg Salami
Selenium 17.7µg 31.3µg Salami
Vitamin A 42IU 0IU Pastrami
Vitamin A RAE 2µg 0µg Pastrami
Vitamin E 0.12mg 0.22mg Salami
Vitamin D 4IU 41IU Salami
Vitamin D 0.1µg 1µg Salami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.367mg Salami
Vitamin B2 0.161mg 0.357mg Salami
Vitamin B3 4.26mg 6.053mg Salami
Vitamin B5 0.265mg 1.201mg Salami
Vitamin B6 0.221mg 0.459mg Salami
Folate 6µg 3µg Pastrami
Vitamin B12 1.87µg 1.52µg Pastrami
Vitamin K 0.7µg 3.2µg Salami
Tryptophan 0.141mg 0.114mg Pastrami
Threonine 0.857mg 0.521mg Pastrami
Isoleucine 0.976mg 0.675mg Pastrami
Leucine 1.706mg 0.929mg Pastrami
Lysine 1.812mg 1.107mg Pastrami
Methionine 0.558mg 0.301mg Pastrami
Phenylalanine 0.847mg 0.481mg Pastrami
Valine 1.065mg 0.668mg Pastrami
Histidine 0.684mg 0.359mg Pastrami
Cholesterol 68mg 89mg Pastrami
Trans Fat 0.586g Pastrami
Saturated Fat 2.681g 9.316g Pastrami
Monounsaturated Fat 2.118g 11.127g Salami
Polyunsaturated fat 0.145g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Salami
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
58%
Salami
Minerals Daily Need Coverage Score
60%
Pastrami
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 662mg)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 6.635g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.5)

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.