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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, Monounsaturated Fat, and Polyunsaturated 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
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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" chart 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 0% 47% 0% 0% 0% 157% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
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" chart 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g 0.01g Pastrami
Sugar 0g 0.1g Kielbasa
Fiber 0g 0g
Calcium mg 10mg Pastrami
Iron 1.24mg 2.22mg Pastrami
Magnesium mg 17mg Pastrami
Phosphorus mg 175mg Pastrami
Potassium mg 210mg Pastrami
Sodium 1200mg 1078mg Pastrami
Zinc mg 4.98mg Pastrami
Copper mg 0.091mg Pastrami
Vitamin A 0IU 42IU Pastrami
Vitamin E mg 0.12mg Pastrami
Vitamin D IU 4IU Pastrami
Vitamin D µg 0.1µg Pastrami
Vitamin C 14.8mg 0.3mg Kielbasa
Vitamin B1 mg 0.052mg Pastrami
Vitamin B2 mg 0.161mg Pastrami
Vitamin B3 mg 4.26mg Pastrami
Vitamin B5 mg 0.265mg Pastrami
Vitamin B6 mg 0.221mg Pastrami
Folate µg 6µg Pastrami
Vitamin B12 µg 1.87µg Pastrami
Vitamin K µg 0.7µg Pastrami
Tryptophan mg 0.141mg Pastrami
Threonine mg 0.857mg Pastrami
Isoleucine mg 0.976mg Pastrami
Leucine mg 1.706mg Pastrami
Lysine mg 1.812mg Pastrami
Methionine mg 0.558mg Pastrami
Phenylalanine mg 0.847mg Pastrami
Valine mg 1.065mg Pastrami
Histidine mg 0.684mg Pastrami
Cholesterol 70mg 68mg Pastrami
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Kielbasa
37
Pastrami
Mineral Summary Score
25
Kielbasa
62
Pastrami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
79%
Kielbasa
131%
Pastrami
Carbohydrates
4%
Kielbasa
0%
Pastrami
Fats
81%
Kielbasa
27%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.