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Kielbasa vs. Pastrami — In-Depth Nutrition Comparison

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How are Kielbasa and Pastrami different?

  • Kielbasa is higher in Vitamin C, Polyunsaturated fat, and Monounsaturated Fat, however, Pastrami is richer in Iron.
  • Daily need coverage for Saturated Fat from Kielbasa is 18% higher.
  • Kielbasa contains 49 times more Vitamin C than Pastrami. While Kielbasa contains 14.8mg of Vitamin C, Pastrami contains only 0.3mg.
  • Pastrami has less Saturated Fat.

Kielbasa, Polish, turkey and beef, smoked and Beef, cured, pastrami are the varieties used in this article.

Infographic

Kielbasa 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.
Contains more Iron +79%
Contains less Sodium -10.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 47% 0% 0% 0% 157% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Iron +79%
Contains less Sodium -10.2%

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 C +4833.3%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 50% 0% 0% 0% 0% 0% 0% 0% 0%
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 C +4833.3%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +202.4%
Contains more Carbs +983.3%
Contains more Other +36.5%
Contains more Protein +66.4%
Contains more Water +12.1%
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 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 Fats +202.4%
Contains more Carbs +983.3%
Contains more Other +36.5%
Contains more Protein +66.4%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +290.5%
Contains more Polyunsaturated fat +1506.9%
Contains less Saturated Fat -57%
37% 49% 14%
Saturated Fat: 6.23 g
Monounsaturated Fat: 8.27 g
Polyunsaturated fat: 2.33 g
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +290.5%
Contains more Polyunsaturated fat +1506.9%
Contains less Saturated Fat -57%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kielbasa Pastrami Opinion
Net carbs 3.9g 0.36g Kielbasa
Protein 13.1g 21.8g Pastrami
Fats 17.6g 5.82g Kielbasa
Carbs 3.9g 0.36g Kielbasa
Calories 226kcal 147kcal Kielbasa
Fructose 0.01g Pastrami
Sugar 0g 0.1g Kielbasa
Calcium 10mg Pastrami
Iron 1.24mg 2.22mg Pastrami
Magnesium 17mg Pastrami
Phosphorus 175mg Pastrami
Potassium 210mg Pastrami
Sodium 1200mg 1078mg Pastrami
Zinc 4.98mg Pastrami
Copper 0.091mg Pastrami
Manganese 0.027mg Pastrami
Selenium 17.7µg Pastrami
Vitamin A 0IU 42IU Pastrami
Vitamin A RAE 0µg 2µg Pastrami
Vitamin E 0.12mg Pastrami
Vitamin D 4IU Pastrami
Vitamin D 0.1µg Pastrami
Vitamin C 14.8mg 0.3mg Kielbasa
Vitamin B1 0.052mg Pastrami
Vitamin B2 0.161mg Pastrami
Vitamin B3 4.26mg Pastrami
Vitamin B5 0.265mg Pastrami
Vitamin B6 0.221mg Pastrami
Folate 6µg Pastrami
Vitamin B12 1.87µg Pastrami
Vitamin K 0.7µg Pastrami
Tryptophan 0.141mg Pastrami
Threonine 0.857mg Pastrami
Isoleucine 0.976mg Pastrami
Leucine 1.706mg Pastrami
Lysine 1.812mg Pastrami
Methionine 0.558mg Pastrami
Phenylalanine 0.847mg Pastrami
Valine 1.065mg Pastrami
Histidine 0.684mg Pastrami
Cholesterol 70mg 68mg Pastrami
Saturated Fat 6.23g 2.681g Pastrami
Monounsaturated Fat 8.27g 2.118g Kielbasa
Polyunsaturated fat 2.33g 0.145g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa 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
4%
Kielbasa
37%
Pastrami
Minerals Daily Need Coverage Score
20%
Kielbasa
60%
Pastrami

Comparison summary

Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 3.549g)
Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Kielbasa
Kielbasa is lower in glycemic index (difference - 42)
Which food is cheaper?
Kielbasa
Kielbasa is cheaper (difference - $0.7)

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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.