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.

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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.

Hamburger

Pepperoni

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.

Hamburger

Pepperoni

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

All nutrients comparison - raw data values

Nutrient			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