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Jerky vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between jerky and pastrami?

  • Jerky is higher in iron, phosphorus, folate, zinc, and copper, yet pastrami is higher in vitamin B12, vitamin B3, and selenium.
  • Jerky's daily need coverage for sodium is 44% more.
  • Jerky has 22 times more folate than pastrami. While jerky has 134µg of folate, pastrami has only 6µg.
  • The amount of saturated fat in pastrami is lower.
  • The glycemic index of jerky is lower.

We used Snacks, beef jerky, chopped, and formed and Beef, cured, pastrami types in this article.

Infographic

Jerky 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.
Jerky
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +184.3%
Contains more IronIron +144.1%
Contains more CopperCopper +149.5%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +132.6%
Contains more ManganeseManganese +311.1%
Contains less SodiumSodium -48.2%
Contains more SeleniumSelenium +65.4%

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.
Jerky
6
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin EVitamin E +308.3%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +196.2%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +2133.3%
Contains more CholineCholine +33.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +146%
Contains more Vitamin B5Vitamin B5 +62.6%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin B12Vitamin B12 +88.9%

All nutrients comparison - raw data values

Nutrient Jerky Pastrami DV% diff.
Sodium 2081mg 1078mg 44%
Iron 5.42mg 2.22mg 40%
Vitamin B12 0.99µg 1.87µg 37%
Saturated fat 10.85g 2.681g 37%
Phosphorus 407mg 175mg 33%
Folate 134µg 6µg 32%
Fats 25.6g 5.82g 30%
Zinc 8.11mg 4.98mg 28%
Monounsaturated fat 11.305g 2.118g 23%
Protein 33.2g 21.8g 23%
Vitamin B3 1.732mg 4.26mg 16%
Copper 0.227mg 0.091mg 15%
Calories 410kcal 147kcal 13%
Selenium 10.7µg 17.7µg 13%
Potassium 597mg 210mg 11%
Vitamin B1 0.154mg 0.052mg 9%
Magnesium 51mg 17mg 8%
Fiber 1.8g 0g 7%
Cholesterol 48mg 68mg 7%
Polyunsaturated fat 1.011g 0.145g 6%
Choline 109.1mg 81.6mg 5%
Carbs 11g 0.36g 4%
Manganese 0.111mg 0.027mg 4%
Vitamin B6 0.179mg 0.221mg 3%
Vitamin B5 0.163mg 0.265mg 2%
Vitamin E 0.49mg 0.12mg 2%
Vitamin K 2.3µg 0.7µg 1%
Vitamin D 11IU 4IU 1%
Vitamin B2 0.142mg 0.161mg 1%
Vitamin D 0.3µg 0.1µg 1%
Calcium 20mg 10mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 9.2g 0.36g N/A
Sugar 9g 0.1g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 ProteinProtein +52.3%
Contains more FatsFats +339.9%
Contains more CarbsCarbs +2955.6%
Contains more OtherOther +174.7%
Contains more WaterWater +197.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +433.8%
Contains more Poly. FatPolyunsaturated fat +597.2%
Contains less Sat. FatSaturated fat -75.3%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.