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Hamburger vs. Pepperoni — In-Depth Nutrition Comparison

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What are the differences between hamburgers and pepperoni?

  • Hamburgers are higher in iron, folate, calcium, and vitamin B12, yet pepperoni is higher in manganese, vitamin B5, and vitamin B6.
  • Pepperoni's daily need coverage for saturated fat is 63% more.
  • Hamburgers have 11 times more folate than pepperoni. While hamburgers have 56µg of folate, pepperoni has only 5µg.
  • The amount of cholesterol in hamburgers is lower.
  • The glycemic index of pepperoni is lower.

We used Fast foods, hamburger; double, regular, patty; plain and Pepperoni, beef and pork, sliced types in this article.

Infographic

Hamburger vs Pepperoni 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Contains more CalciumCalcium +436.8%
Contains more IronIron +116.5%
Contains more ZincZinc +17.6%
Contains less SodiumSodium -73.8%
Contains more PotassiumPotassium +21.2%
Contains more PhosphorusPhosphorus +16.2%
Contains more ManganeseManganese +394.9%
~equal in Magnesium ~18mg
~equal in Copper ~0.091mg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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% 0% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
Contains more FolateFolate +1020%
Contains more Vitamin B1Vitamin B1 +24.9%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +78.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.257mg
~equal in Vitamin B3 ~4.987mg
~equal in Vitamin B12 ~1.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more CarbsCarbs +1942.4%
Contains more WaterWater +49.5%
Contains more ProteinProtein +12.7%
Contains more FatsFats +222.3%
Contains more OtherOther +164.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Contains less Sat. FatSaturated fat -71.2%
Contains more Mono. FatMonounsaturated fat +278%
Contains more Poly. FatPolyunsaturated fat +1073.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Pepperoni
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hamburger Pepperoni DV% diff.
Saturated fat 5.096g 17.708g 57%
Selenium 29µg 53%
Sodium 414mg 1582mg 51%
Fats 14.36g 46.28g 49%
Monounsaturated fat 5.495g 20.77g 38%
Manganese 0.217mg 1.074mg 37%
Polyunsaturated fat 0.38g 4.458g 27%
Iron 2.88mg 1.33mg 19%
Cholesterol 47mg 97mg 17%
Folate 56µg 5µg 13%
Vitamin B5 0.31mg 0.93mg 12%
Vitamin B6 0.203mg 0.362mg 12%
Calories 295kcal 504kcal 10%
Choline 51.2mg 9%
Calcium 102mg 19mg 8%
Carbs 24.1g 1.18g 8%
Vitamin D 52IU 7%
Vitamin E 1.03mg 7%
Vitamin D 1.3µg 7%
Vitamin B12 1.44µg 1.3µg 6%
Vitamin B1 0.217mg 0.271mg 5%
Vitamin K 5.8µg 5%
Protein 17.08g 19.25g 4%
Fiber 0.9g 0g 4%
Zinc 2.87mg 2.44mg 4%
Fructose 2.03g 0g 3%
Phosphorus 136mg 158mg 3%
Vitamin B3 5.365mg 4.987mg 2%
Vitamin B2 0.25mg 0.257mg 1%
Potassium 226mg 274mg 1%
Net carbs 23.2g 1.18g N/A
Magnesium 20mg 18mg 0%
Sugar 4.15g 0g N/A
Copper 0.091mg 0.091mg 0%
Trans fat 0.814g 1.527g N/A
Tryptophan 0.206mg 0.23mg 0%
Threonine 0.666mg 0.869mg 0%
Isoleucine 0.716mg 0.901mg 0%
Leucine 1.319mg 1.575mg 0%
Lysine 1.226mg 1.652mg 0%
Methionine 0.37mg 0.511mg 0%
Phenylalanine 0.677mg 0.778mg 0%
Valine 0.823mg 0.987mg 0%
Histidine 0.505mg 0.688mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.004g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Pepperoni
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
38%
Hamburger
47%
Pepperoni
Minerals Daily Need Coverage Score
42%
Hamburger
76%
Pepperoni

Comparison summary

Which food is lower in Sugar?
Pepperoni
Pepperoni is lower in Sugar (difference - 4.15g)
Which food is lower in glycemic index?
Pepperoni
Pepperoni is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food is lower in Cholesterol?
Hamburger
Hamburger is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Hamburger
Hamburger contains less Sodium (difference - 1168mg)
Which food is lower in Saturated fat?
Hamburger
Hamburger is lower in Saturated fat (difference - 12.612g)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $3)
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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.