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Braunschweiger vs. Pastrami — In-Depth Nutrition Comparison

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How are Braunschweiger and Pastrami different?

  • Braunschweiger has more Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, Choline, and Vitamin B3 than Pastrami.
  • Daily need coverage for Vitamin B12 from Braunschweiger is 759% higher.
  • Braunschweiger contains 2110 times more Vitamin A than Pastrami. While Braunschweiger contains 4220µg of Vitamin A, Pastrami contains only 2µg.
  • Pastrami has less Saturated Fat.

Braunschweiger (a liver sausage), pork and Beef, cured, pastrami are the varieties used in this article.

Infographic

Braunschweiger vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.7% 18% 420% 80% 77% 72% 127% 20% 316%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more IronIron +404.5%
Contains more CopperCopper +163.7%
Contains less SodiumSodium -9.4%
Contains more ManganeseManganese +474.1%
Contains more SeleniumSelenium +227.7%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +11.1%
Contains more ZincZinc +77.2%
~equal in Potassium ~210mg
~equal in Phosphorus ~175mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 843% 7% 36% 62% 352% 157% 203% 76% 2511% 4% 33% 140%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 2.5% 2.4% 3% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin AVitamin A +33354.8%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more Vitamin B2Vitamin B2 +847.2%
Contains more Vitamin B3Vitamin B3 +96.4%
Contains more Vitamin B5Vitamin B5 +1175.5%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin B12Vitamin B12 +974.3%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +633.3%
Contains more CholineCholine +213.6%
Contains more Vitamin CVitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 29% 3% 51% 3%
Protein: 14.5 g
Fats: 28.5 g
Carbs: 3.1 g
Water: 50.6 g
Other: 3.3 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 FatsFats +389.7%
Contains more CarbsCarbs +761.1%
Contains more OtherOther +32.5%
Contains more ProteinProtein +50.3%
Contains more WaterWater +37.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 50% 13%
Saturated Fat: Sat. Fat 9.307 g
Monounsaturated Fat: Mono. Fat 12.731 g
Polyunsaturated fat: Poly. Fat 3.193 g
54% 43% 3%
Saturated Fat: Sat. Fat 2.681 g
Monounsaturated Fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated Fat +501.1%
Contains more Poly. FatPolyunsaturated fat +2102.1%
Contains less Sat. FatSaturated Fat -71.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Braunschweiger Pastrami Opinion
Calories 327kcal 147kcal Braunschweiger
Protein 14.5g 21.8g Pastrami
Fats 28.5g 5.82g Braunschweiger
Vitamin C 0mg 0.3mg Pastrami
Net carbs 3.1g 0.36g Braunschweiger
Carbs 3.1g 0.36g Braunschweiger
Cholesterol 180mg 68mg Pastrami
Vitamin D 48IU 4IU Braunschweiger
Magnesium 11mg 17mg Pastrami
Calcium 9mg 10mg Pastrami
Potassium 199mg 210mg Pastrami
Iron 11.2mg 2.22mg Braunschweiger
Sugar 0g 0.1g Braunschweiger
Copper 0.24mg 0.091mg Braunschweiger
Zinc 2.81mg 4.98mg Pastrami
Phosphorus 168mg 175mg Pastrami
Sodium 977mg 1078mg Braunschweiger
Vitamin A 14051IU 42IU Braunschweiger
Vitamin A 4220µg 2µg Braunschweiger
Vitamin E 0.35mg 0.12mg Braunschweiger
Vitamin D 1.2µg 0.1µg Braunschweiger
Manganese 0.155mg 0.027mg Braunschweiger
Selenium 58µg 17.7µg Braunschweiger
Vitamin B1 0.249mg 0.052mg Braunschweiger
Vitamin B2 1.525mg 0.161mg Braunschweiger
Vitamin B3 8.368mg 4.26mg Braunschweiger
Vitamin B5 3.38mg 0.265mg Braunschweiger
Vitamin B6 0.33mg 0.221mg Braunschweiger
Vitamin B12 20.09µg 1.87µg Braunschweiger
Vitamin K 1.6µg 0.7µg Braunschweiger
Folate 44µg 6µg Braunschweiger
Choline 255.9mg 81.6mg Braunschweiger
Saturated Fat 9.307g 2.681g Pastrami
Monounsaturated Fat 12.731g 2.118g Braunschweiger
Polyunsaturated fat 3.193g 0.145g Braunschweiger
Tryptophan 0.145mg 0.141mg Braunschweiger
Threonine 0.534mg 0.857mg Pastrami
Isoleucine 0.484mg 0.976mg Pastrami
Leucine 1.032mg 1.706mg Pastrami
Lysine 0.909mg 1.812mg Pastrami
Methionine 0.311mg 0.558mg Pastrami
Phenylalanine 0.553mg 0.847mg Pastrami
Valine 0.616mg 1.065mg Pastrami
Histidine 0.32mg 0.684mg Pastrami
Fructose 0.01g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Braunschweiger Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
340%
Braunschweiger
38%
Pastrami
Minerals Daily Need Coverage Score
114%
Braunschweiger
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 112mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 6.626g)
Which food is lower in Sugar?
Braunschweiger
Braunschweiger is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Braunschweiger
Braunschweiger contains less Sodium (difference - 101mg)
Which food is lower in glycemic index?
Braunschweiger
Braunschweiger is lower in glycemic index (difference - 70)
Which food is cheaper?
Braunschweiger
Braunschweiger is cheaper (difference - $2.2)
Which food is richer in vitamins?
Braunschweiger
Braunschweiger is relatively richer in vitamins
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.

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. Braunschweiger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171621/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.