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  6. Ham vs. Pastrami

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 from 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.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, cured, pastrami are the varieties used in this article.

Infographic

Ham 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.
Ham
Ham
4
:
6
Pastrami
Pastrami
Contains more Phosphorus +12%
Contains more Potassium +36.7%
Contains more Manganese +100%
Contains more Selenium +10.2%
Contains more Calcium +25%
Contains more Iron +50%
Contains more Magnesium +21.4%
Contains less Sodium -10.4%
Contains more Zinc +72.9%
Contains more Copper +15.2%
Equal in Selenium - 17.7
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Phosphorus +12%
Contains more Potassium +36.7%
Contains more Manganese +100%
Contains more Selenium +10.2%
Contains more Calcium +25%
Contains more Iron +50%
Contains more Magnesium +21.4%
Contains less Sodium -10.4%
Contains more Zinc +72.9%
Contains more Copper +15.2%
Equal in Selenium - 17.7

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.
Ham
Ham
6
:
6
Pastrami
Pastrami
Contains more Vitamin E +108.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1350%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +81%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.26
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Pastrami
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 E +108.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1350%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +81%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Pastrami
Pastrami
Contains more Carbs +316.7%
Contains more Other +75.5%
Equal in Protein - 21.8
Equal in Fats - 5.82
Equal in Water - 69.53
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Pastrami
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 Carbs +316.7%
Contains more Other +75.5%
Equal in Protein - 21.8
Equal in Fats - 5.82
Equal in Water - 69.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
3
:
0
Pastrami
Pastrami
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +272.4%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +272.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pastrami
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol 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 Ham Pastrami Opinion
Net carbs 1.5g 0.36g Ham
Protein 20.93g 21.8g Pastrami
Fats 5.53g 5.82g Pastrami
Carbs 1.5g 0.36g Ham
Calories 145kcal 147kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0g 0.1g Ham
Calcium 8mg 10mg Pastrami
Iron 1.48mg 2.22mg Pastrami
Magnesium 14mg 17mg Pastrami
Phosphorus 196mg 175mg Ham
Potassium 287mg 210mg Ham
Sodium 1203mg 1078mg Pastrami
Zinc 2.88mg 4.98mg Pastrami
Copper 0.079mg 0.091mg Pastrami
Manganese 0.054mg 0.027mg Ham
Selenium 19.5µg 17.7µg Ham
Vitamin A 0IU 42IU Pastrami
Vitamin A RAE 0µg 2µg Pastrami
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 4IU Ham
Vitamin D 0.8µg 0.1µg Ham
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.754mg 0.052mg Ham
Vitamin B2 0.202mg 0.161mg Ham
Vitamin B3 4.023mg 4.26mg Pastrami
Vitamin B5 0.403mg 0.265mg Ham
Vitamin B6 0.4mg 0.221mg Ham
Folate 3µg 6µg Pastrami
Vitamin B12 0.65µg 1.87µg Pastrami
Vitamin K 0µg 0.7µg Pastrami
Tryptophan 0.251mg 0.141mg Ham
Threonine 0.931mg 0.857mg Ham
Isoleucine 0.918mg 0.976mg Pastrami
Leucine 1.661mg 1.706mg Pastrami
Lysine 1.775mg 1.812mg Pastrami
Methionine 0.553mg 0.558mg Pastrami
Phenylalanine 0.904mg 0.847mg Ham
Valine 0.908mg 1.065mg Pastrami
Histidine 0.75mg 0.684mg Ham
Cholesterol 53mg 68mg Ham
Saturated Fat 1.81g 2.681g Ham
Monounsaturated Fat 2.62g 2.118g Ham
Polyunsaturated fat 0.54g 0.145g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham 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
45%
Ham
37%
Pastrami
Minerals Daily Need Coverage Score
55%
Ham
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 125mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.1g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.871g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 70)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.