Ham vs. Pastrami — In-Depth Nutrition Comparison
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How are ham and pastrami different?
- Ham is higher in vitamin B1 and vitamin B6; however, pastrami is richer in vitamin B12, zinc, and iron.
- Daily need coverage for vitamin B1 for ham is 58% higher.
- Ham contains 8 times more vitamin D than pastrami. While ham contains 32IU of vitamin D, pastrami contains only 4IU.
- Pastrami has less sodium.
- Ham has a lower glycemic index (0) than pastrami (70).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, cured, pastrami are the varieties used in this article.
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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 PotassiumPotassium | +36.7% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more ManganeseManganese | +100% |
| Contains more MagnesiumMagnesium | +21.4% |
| Contains more CalciumCalcium | +25% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +15.2% |
| Contains more ZincZinc | +72.9% |
| Contains less SodiumSodium | -10.4% |
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 EVitamin E | +108.3% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +1350% |
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more Vitamin B6Vitamin B6 | +81% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +187.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.052mg | 59% |
| Vitamin B12 | 0.65µg | 1.87µg | 51% |
| Zinc | 2.88mg | 4.98mg | 19% |
| Vitamin B6 | 0.4mg | 0.221mg | 14% |
| Iron | 1.48mg | 2.22mg | 9% |
| Cholesterol | 53mg | 68mg | 5% |
| Sodium | 1203mg | 1078mg | 5% |
| Saturated fat | 1.81g | 2.681g | 4% |
| Vitamin D | 0.8µg | 0.1µg | 4% |
| Vitamin D | 32IU | 4IU | 4% |
| Vitamin B2 | 0.202mg | 0.161mg | 3% |
| Selenium | 19.5µg | 17.7µg | 3% |
| Phosphorus | 196mg | 175mg | 3% |
| Vitamin B5 | 0.403mg | 0.265mg | 3% |
| Polyunsaturated fat | 0.54g | 0.145g | 3% |
| Protein | 20.93g | 21.8g | 2% |
| Potassium | 287mg | 210mg | 2% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Folate | 3µg | 6µg | 1% |
| Magnesium | 14mg | 17mg | 1% |
| Vitamin E | 0.25mg | 0.12mg | 1% |
| Choline | 85.1mg | 81.6mg | 1% |
| Manganese | 0.054mg | 0.027mg | 1% |
| Monounsaturated fat | 2.62g | 2.118g | 1% |
| Vitamin B3 | 4.023mg | 4.26mg | 1% |
| Copper | 0.079mg | 0.091mg | 1% |
| Calories | 145kcal | 147kcal | 0% |
| Fats | 5.53g | 5.82g | 0% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Carbs | 1.5g | 0.36g | 0% |
| Net carbs | 1.5g | 0.36g | N/A |
| Calcium | 8mg | 10mg | 0% |
| Sugar | 0g | 0.1g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.251mg | 0.141mg | 0% |
| Threonine | 0.931mg | 0.857mg | 0% |
| Isoleucine | 0.918mg | 0.976mg | 0% |
| Leucine | 1.661mg | 1.706mg | 0% |
| Lysine | 1.775mg | 1.812mg | 0% |
| Methionine | 0.553mg | 0.558mg | 0% |
| Phenylalanine | 0.904mg | 0.847mg | 0% |
| Valine | 0.908mg | 1.065mg | 0% |
| Histidine | 0.75mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +316.7% |
| Contains more OtherOther | +75.5% |
~equal in
Protein
~21.8g
~equal in
Fats
~5.82g
~equal in
Water
~69.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.5% |
| Contains more Mono. FatMonounsaturated fat | +23.7% |
| Contains more Poly. FatPolyunsaturated fat | +272.4% |
