Turkey ham vs. Pastrami — In-Depth Nutrition Comparison
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A recap on differences between Turkey ham and Pastrami
- Turkey ham has more Selenium, Phosphorus, Vitamin B1, and Vitamin B2, however, Pastrami is higher in Vitamin B12, Zinc, Iron, and Vitamin B6.
- Pastrami covers your daily Vitamin B12 needs 45% more than Turkey ham.
- Pastrami contains 4 times less Vitamin B1 than Turkey ham. Turkey ham contains 0.23mg of Vitamin B1, while Pastrami contains 0.052mg.
- Turkey ham has less Sodium.
Food varieties used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, cured, pastrami.
Infographic
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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
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Phosphorus
+65.1%
Contains
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Potassium
+20.5%
Contains
less
Sodium
-15.7%
Contains
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Selenium
+115.8%
Contains
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Calcium
+42.9%
Contains
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Iron
+122%
Contains
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Zinc
+137.1%
Equal in Magnesium - 17
Contains
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Phosphorus
+65.1%
Contains
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Potassium
+20.5%
Contains
less
Sodium
-15.7%
Contains
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Selenium
+115.8%
Contains
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Calcium
+42.9%
Contains
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Iron
+122%
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Zinc
+137.1%
Equal in Magnesium - 17
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
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Vitamin A
+26.2%
Contains
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Vitamin B1
+342.3%
Contains
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Vitamin B2
+67.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+268.3%
Contains
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Vitamin B12
+133.8%
Equal in Vitamin B3 - 4.26
Contains
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Vitamin A
+26.2%
Contains
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Vitamin B1
+342.3%
Contains
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Vitamin B2
+67.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+268.3%
Contains
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Vitamin B12
+133.8%
Equal in Vitamin B3 - 4.26
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+761.1%
Contains
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Other
+24.5%
Contains
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Protein
+33.7%
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Fats
+45.5%
Equal in Water - 69.53
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
Contains
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Carbs
+761.1%
Contains
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Other
+24.5%
Contains
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Protein
+33.7%
Contains
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Fats
+45.5%
Equal in Water - 69.53
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-55.2%
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Polyunsaturated fat
+502.1%
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Monounsaturated Fat
+58.4%
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Saturated Fat:
2.681 g
Monounsaturated Fat:
2.118 g
Polyunsaturated fat:
0.145 g
Contains
less
Saturated Fat
-55.2%
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Polyunsaturated fat
+502.1%
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Monounsaturated Fat
+58.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+∞%
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Fructose
+∞%
Starch:
0 g
Sucrose:
0.5 g
Glucose:
0.7 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.1g | 0.36g |
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| Protein | 16.3g | 21.8g |
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| Fats | 4g | 5.82g |
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| Carbs | 3.1g | 0.36g |
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| Calories | 118kcal | 147kcal |
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| Fructose | 0.01g |
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| Sugar | 1.2g | 0.1g |
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| Calcium | 7mg | 10mg |
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| Iron | 1mg | 2.22mg |
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| Magnesium | 16mg | 17mg |
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| Phosphorus | 289mg | 175mg |
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| Potassium | 253mg | 210mg |
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| Sodium | 909mg | 1078mg |
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| Zinc | 2.1mg | 4.98mg |
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| Copper | 0.091mg |
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| Manganese | 0.027mg |
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| Selenium | 38.2µg | 17.7µg |
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| Vitamin A | 53IU | 42IU |
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| Vitamin A RAE | 16µg | 2µg |
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| Vitamin E | 0.12mg |
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| Vitamin D | 4IU |
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| Vitamin D | 0.1µg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.23mg | 0.052mg |
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| Vitamin B2 | 0.27mg | 0.161mg |
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| Vitamin B3 | 4.12mg | 4.26mg |
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| Vitamin B5 | 0.265mg |
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| Vitamin B6 | 0.06mg | 0.221mg |
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| Folate | 6µg |
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| Vitamin B12 | 0.8µg | 1.87µg |
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| Vitamin K | 0.7µg |
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| Tryptophan | 0.141mg |
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| Threonine | 0.857mg |
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| Isoleucine | 0.976mg |
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| Leucine | 1.706mg |
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| Lysine | 1.812mg |
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| Methionine | 0.558mg |
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| Phenylalanine | 0.847mg |
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| Valine | 1.065mg |
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| Histidine | 0.684mg |
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| Cholesterol | 64mg | 68mg |
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| Saturated Fat | 1.2g | 2.681g |
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| Monounsaturated Fat | 1.337g | 2.118g |
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| Polyunsaturated fat | 0.873g | 0.145g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
26%
37%
Minerals Daily Need Coverage Score
58%
60%
Comparison summary
Which food contains less Sodium?
Turkey ham contains less Sodium (difference - 169mg)
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 1.481g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 70)
Which food is cheaper?
Turkey ham is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pastrami is lower in Sugar (difference - 1.1g)
Which food is richer in minerals?
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami is relatively richer in vitamins