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Chicken breast vs. Pastrami — In-Depth Nutrition Comparison

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How are Chicken breast and Pastrami different?

  • Chicken breast is richer in Vitamin B3, Vitamin B6, Vitamin B5, Selenium, and Phosphorus, while Pastrami is higher in Vitamin B12, Zinc, and Iron.
  • Chicken breast covers your daily need of Vitamin B3 66% more than Pastrami.
  • Chicken breast contains 4 times more Vitamin B5 than Pastrami. Chicken breast contains 1.04mg of Vitamin B5, while Pastrami contains 0.265mg.
  • Pastrami is lower in Cholesterol.

Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, cured, pastrami types were used in this article.

Infographic

Chicken breast 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.
Contains more Calcium +60%
Contains more Magnesium +82.4%
Contains more Phosphorus +40.6%
Contains more Potassium +31.4%
Contains less Sodium -92.7%
Contains more Selenium +48%
Contains more Iron +94.7%
Contains more Zinc +361.1%
Contains more Copper +68.5%
Contains more Manganese +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +60%
Contains more Magnesium +82.4%
Contains more Phosphorus +40.6%
Contains more Potassium +31.4%
Contains less Sodium -92.7%
Contains more Selenium +48%
Contains more Iron +94.7%
Contains more Zinc +361.1%
Contains more Copper +68.5%
Contains more Manganese +28.6%

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 E +250%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B3 +247%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +189.6%
Contains more Choline +17.5%
Contains more Vitamin K +242.9%
Contains more Vitamin A +82.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.8%
Contains more Folate +50%
Contains more Vitamin B12 +405.4%
Equal in Vitamin D - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 53% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 45% 2%
Contains more Vitamin E +250%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B3 +247%
Contains more Vitamin B5 +292.5%
Contains more Vitamin B6 +189.6%
Contains more Choline +17.5%
Contains more Vitamin K +242.9%
Contains more Vitamin A +82.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.8%
Contains more Folate +50%
Contains more Vitamin B12 +405.4%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.4%
Contains more Carbs +41.7%
Contains more Fats +23.6%
Contains more Water +15.5%
Contains more Other +120.4%
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 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 +53.4%
Contains more Carbs +41.7%
Contains more Fats +23.6%
Contains more Water +15.5%
Contains more Other +120.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.9%
Contains more Polyunsaturated fat +637.9%
Contains more Monounsaturated Fat +23.1%
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -51.9%
Contains more Polyunsaturated fat +637.9%
Contains more Monounsaturated Fat +23.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken breast 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken breast Pastrami Opinion
Net carbs 0.51g 0.36g Chicken breast
Protein 33.44g 21.8g Chicken breast
Fats 4.71g 5.82g Pastrami
Carbs 0.51g 0.36g Chicken breast
Calories 187kcal 147kcal Chicken breast
Fructose 0.01g Pastrami
Sugar 0g 0.1g Chicken breast
Calcium 16mg 10mg Chicken breast
Iron 1.14mg 2.22mg Pastrami
Magnesium 31mg 17mg Chicken breast
Phosphorus 246mg 175mg Chicken breast
Potassium 276mg 210mg Chicken breast
Sodium 79mg 1078mg Chicken breast
Zinc 1.08mg 4.98mg Pastrami
Copper 0.054mg 0.091mg Pastrami
Manganese 0.021mg 0.027mg Pastrami
Selenium 26.2µg 17.7µg Chicken breast
Vitamin A 23IU 42IU Pastrami
Vitamin A RAE 7µg 2µg Chicken breast
Vitamin E 0.42mg 0.12mg Chicken breast
Vitamin D 5IU 4IU Chicken breast
Vitamin D 0.1µg 0.1µg
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.079mg 0.052mg Chicken breast
Vitamin B2 0.125mg 0.161mg Pastrami
Vitamin B3 14.782mg 4.26mg Chicken breast
Vitamin B5 1.04mg 0.265mg Chicken breast
Vitamin B6 0.64mg 0.221mg Chicken breast
Folate 4µg 6µg Pastrami
Vitamin B12 0.37µg 1.87µg Pastrami
Choline 95.9mg 81.6mg Chicken breast
Vitamin K 2.4µg 0.7µg Chicken breast
Tryptophan 0.39mg 0.141mg Chicken breast
Threonine 1.412mg 0.857mg Chicken breast
Isoleucine 1.765mg 0.976mg Chicken breast
Leucine 2.509mg 1.706mg Chicken breast
Lysine 2.836mg 1.812mg Chicken breast
Methionine 0.925mg 0.558mg Chicken breast
Phenylalanine 1.328mg 0.847mg Chicken breast
Valine 1.659mg 1.065mg Chicken breast
Histidine 1.037mg 0.684mg Chicken breast
Cholesterol 91mg 68mg Pastrami
Saturated Fat 1.29g 2.681g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 2.118g Pastrami
Polyunsaturated fat 1.07g 0.145g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast 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
50%
Chicken breast
38%
Pastrami
Minerals Daily Need Coverage Score
40%
Chicken breast
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Chicken breast
Chicken breast is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 999mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 1.391g)
Which food is lower in glycemic index?
Chicken breast
Chicken breast is lower in glycemic index (difference - 70)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2.2)
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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.