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Liver vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between Liver and Pastrami?

  • Pastrami has less Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, and Folate than Liver.
  • Liver's daily need coverage for Vitamin B12 is 700% higher.
  • Liver has 2703 times more Vitamin A RAE than Pastrami. Liver has 5405µg of Vitamin A RAE, while Pastrami has 2µg.
  • Pastrami contains less Cholesterol.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, cured, pastrami types in this comparison.

Infographic

Liver vs Pastrami 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.
Liver
7
:
Contains more Iron +707.2%
Contains more Phosphorus +37.7%
Contains less Sodium -95.5%
Contains more Zinc +34.9%
Contains more Copper +596.7%
Contains more Manganese +1011.1%
Contains more Selenium +281.4%
Contains more Magnesium +21.4%
Contains more Potassium +40%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Iron +707.2%
Contains more Phosphorus +37.7%
Contains less Sodium -95.5%
Contains more Zinc +34.9%
Contains more Copper +596.7%
Contains more Manganese +1011.1%
Contains more Selenium +281.4%
Contains more Magnesium +21.4%
Contains more Potassium +40%
Equal in Calcium - 10

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.
Liver
9
:
Contains more Vitamin A +42750%
Contains more Vitamin C +7766.7%
Contains more Vitamin B1 +396.2%
Contains more Vitamin B2 +1264%
Contains more Vitamin B3 +98%
Contains more Vitamin B5 +1701.5%
Contains more Vitamin B6 +157.9%
Contains more Folate +2616.7%
Contains more Vitamin B12 +898.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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%
Contains more Vitamin A +42750%
Contains more Vitamin C +7766.7%
Contains more Vitamin B1 +396.2%
Contains more Vitamin B2 +1264%
Contains more Vitamin B3 +98%
Contains more Vitamin B5 +1701.5%
Contains more Vitamin B6 +157.9%
Contains more Folate +2616.7%
Contains more Vitamin B12 +898.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
:
Contains more Protein +19.4%
Contains more Carbs +944.4%
Contains more Fats +32.3%
Contains more Other +66%
Equal in Water - 69.53
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more Protein +19.4%
Contains more Carbs +944.4%
Contains more Fats +32.3%
Contains more Other +66%
Equal in Water - 69.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +624.1%
Contains more Monounsaturated Fat +236.2%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +624.1%
Contains more Monounsaturated Fat +236.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Pastrami Opinion
Net carbs 3.76g 0.36g Liver
Protein 26.02g 21.8g Liver
Fats 4.4g 5.82g Pastrami
Carbs 3.76g 0.36g Liver
Calories 165kcal 147kcal Liver
Fructose 0.01g Pastrami
Sugar 0.1g Liver
Calcium 10mg 10mg
Iron 17.92mg 2.22mg Liver
Magnesium 14mg 17mg Pastrami
Phosphorus 241mg 175mg Liver
Potassium 150mg 210mg Pastrami
Sodium 49mg 1078mg Liver
Zinc 6.72mg 4.98mg Liver
Copper 0.634mg 0.091mg Liver
Manganese 0.3mg 0.027mg Liver
Selenium 67.5µg 17.7µg Liver
Vitamin A 17997IU 42IU Liver
Vitamin A RAE 5405µg 2µg Liver
Vitamin E 0.12mg Pastrami
Vitamin D 4IU Pastrami
Vitamin D 0.1µg Pastrami
Vitamin C 23.6mg 0.3mg Liver
Vitamin B1 0.258mg 0.052mg Liver
Vitamin B2 2.196mg 0.161mg Liver
Vitamin B3 8.435mg 4.26mg Liver
Vitamin B5 4.774mg 0.265mg Liver
Vitamin B6 0.57mg 0.221mg Liver
Folate 163µg 6µg Liver
Vitamin B12 18.67µg 1.87µg Liver
Vitamin K 0.7µg Pastrami
Tryptophan 0.366mg 0.141mg Liver
Threonine 1.107mg 0.857mg Liver
Isoleucine 1.32mg 0.976mg Liver
Leucine 2.319mg 1.706mg Liver
Lysine 2.007mg 1.812mg Liver
Methionine 0.645mg 0.558mg Liver
Phenylalanine 1.274mg 0.847mg Liver
Valine 1.607mg 1.065mg Liver
Histidine 0.708mg 0.684mg Liver
Cholesterol 355mg 68mg Pastrami
Saturated Fat 1.41g 2.681g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 2.118g Pastrami
Polyunsaturated fat 1.05g 0.145g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Pastrami
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
397%
Liver
37%
Pastrami
Minerals Daily Need Coverage Score
161%
Liver
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 287mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1029mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.271g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 70)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.9)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. 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.