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  6. Liverwurst vs. Pastrami

Liverwurst vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between liverwurst and pastrami?

  • Liverwurst is richer in vitamin B12, vitamin A, iron, selenium, vitamin B2, vitamin B5, and vitamin B1, yet pastrami is richer in zinc.
  • Liverwurst's daily need coverage for vitamin B12 is 483% higher.
  • Liverwurst has 325 times more vitamin A than pastrami. Liverwurst has 13636IU of vitamin A, while pastrami has 42IU.
  • Pastrami contains less saturated fat.
  • Liverwurst has a lower glycemic index than pastrami.

We used Liverwurst spread and Beef, cured, pastrami types in this comparison.

Infographic

Liverwurst 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
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 CalciumCalcium +120%
Contains more IronIron +298.6%
Contains more CopperCopper +163.7%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -35.1%
Contains more ManganeseManganese +474.1%
Contains more SeleniumSelenium +227.7%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +23.5%
Contains more ZincZinc +116.5%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin AVitamin A +204450%
Contains more Vitamin B1Vitamin B1 +423.1%
Contains more Vitamin B2Vitamin B2 +539.8%
Contains more Vitamin B5Vitamin B5 +1013.2%
Contains more Vitamin B12Vitamin B12 +619.8%
Contains more FolateFolate +400%
Contains more Vitamin B6Vitamin B6 +16.3%
~equal in Vitamin B3 ~4.26mg

All nutrients comparison - raw data values

Nutrient Liverwurst Pastrami DV% diff.
Vitamin B12 13.46µg 1.87µg 483%
Vitamin A 4091µg 2µg 454%
Iron 8.85mg 2.22mg 83%
Selenium 58µg 17.7µg 73%
Vitamin B2 1.03mg 0.161mg 67%
Vitamin B5 2.95mg 0.265mg 54%
Saturated fat 9.925g 2.681g 33%
Fats 25.45g 5.82g 30%
Monounsaturated fat 12.286g 2.118g 25%
Zinc 2.3mg 4.98mg 24%
Protein 12.38g 21.8g 19%
Vitamin B1 0.272mg 0.052mg 18%
Cholesterol 118mg 68mg 17%
Copper 0.24mg 0.091mg 17%
Sodium 700mg 1078mg 16%
Choline 81.6mg 15%
Polyunsaturated fat 2.427g 0.145g 15%
Fiber 2.5g 0g 10%
Calories 305kcal 147kcal 8%
Phosphorus 230mg 175mg 8%
Manganese 0.155mg 0.027mg 6%
Folate 30µg 6µg 6%
Vitamin C 3.5mg 0.3mg 4%
Carbs 5.89g 0.36g 2%
Vitamin B6 0.19mg 0.221mg 2%
Vitamin K 0.7µg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin E 0.12mg 1%
Magnesium 12mg 17mg 1%
Calcium 22mg 10mg 1%
Potassium 170mg 210mg 1%
Net carbs 3.39g 0.36g N/A
Sugar 1.65g 0.1g N/A
Vitamin B3 4.3mg 4.26mg 0%
Tryptophan 0.151mg 0.141mg 0%
Threonine 0.671mg 0.857mg 0%
Isoleucine 0.653mg 0.976mg 0%
Leucine 1.139mg 1.706mg 0%
Lysine 1.155mg 1.812mg 0%
Methionine 0.285mg 0.558mg 0%
Phenylalanine 0.617mg 0.847mg 0%
Valine 0.857mg 1.065mg 0%
Histidine 0.448mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 FatsFats +337.3%
Contains more CarbsCarbs +1536.1%
Contains more ProteinProtein +76.1%
Contains more WaterWater +29.9%
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 +480.1%
Contains more Poly. FatPolyunsaturated fat +1573.8%
Contains less Sat. FatSaturated fat -73%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.