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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 2046 times more Vitamin A than Pastrami. Liverwurst has 4091µg of Vitamin A, while Pastrami has 2µg.
  • Pastrami contains less Saturated Fat.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +298.6%
Contains more Calcium +120%
Contains more Copper +163.7%
Contains more Phosphorus +31.4%
Contains less Sodium -35.1%
Contains more Potassium +23.5%
Contains more Magnesium +41.7%
Contains more Zinc +116.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 332% 7% 15% 9% 80% 63% 99% 92%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 3% 19% 13% 31% 136% 75% 141%
Contains more Iron +298.6%
Contains more Calcium +120%
Contains more Copper +163.7%
Contains more Phosphorus +31.4%
Contains less Sodium -35.1%
Contains more Potassium +23.5%
Contains more Magnesium +41.7%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1066.7%
Contains more Vitamin A +32366.7%
Contains more Vitamin B1 +423.1%
Contains more Vitamin B2 +539.8%
Contains more Vitamin B5 +1013.2%
Contains more Vitamin B12 +619.8%
Contains more Folate +400%
Contains more Vitamin B6 +16.3%
Equal in Vitamin B3 - 4.26
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 12% 819% 0% 0% 68% 238% 81% 178% 44% 1683% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 3% 3% 3% 14% 38% 80% 16% 51% 234% 2% 5%
Contains more Vitamin C +1066.7%
Contains more Vitamin A +32366.7%
Contains more Vitamin B1 +423.1%
Contains more Vitamin B2 +539.8%
Contains more Vitamin B5 +1013.2%
Contains more Vitamin B12 +619.8%
Contains more Folate +400%
Contains more Vitamin B6 +16.3%
Equal in Vitamin B3 - 4.26

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.
Liverwurst Pastrami
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liverwurst Pastrami Opinion
Calories 305kcal 147kcal Liverwurst
Protein 12.38g 21.8g Pastrami
Fats 25.45g 5.82g Liverwurst
Vitamin C 3.5mg 0.3mg Liverwurst
Net carbs 3.39g 0.36g Liverwurst
Carbs 5.89g 0.36g Liverwurst
Cholesterol 118mg 68mg Pastrami
Vitamin D IU 4IU Pastrami
Iron 8.85mg 2.22mg Liverwurst
Calcium 22mg 10mg Liverwurst
Potassium 170mg 210mg Pastrami
Magnesium 12mg 17mg Pastrami
Sugar 1.65g 0.1g Pastrami
Fiber 2.5g 0g Liverwurst
Copper 0.24mg 0.091mg Liverwurst
Zinc 2.3mg 4.98mg Pastrami
Starch g g
Phosphorus 230mg 175mg Liverwurst
Sodium 700mg 1078mg Liverwurst
Vitamin A 13636IU 42IU Liverwurst
Vitamin E mg 0.12mg Pastrami
Vitamin D µg 0.1µg Pastrami
Vitamin B1 0.272mg 0.052mg Liverwurst
Vitamin B2 1.03mg 0.161mg Liverwurst
Vitamin B3 4.3mg 4.26mg Liverwurst
Vitamin B5 2.95mg 0.265mg Liverwurst
Vitamin B6 0.19mg 0.221mg Pastrami
Vitamin B12 13.46µg 1.87µg Liverwurst
Vitamin K µg 0.7µg Pastrami
Folate 30µg 6µg Liverwurst
Trans Fat g g
Saturated Fat 9.925g 2.681g Pastrami
Monounsaturated Fat 12.286g 2.118g Liverwurst
Polyunsaturated fat 2.427g 0.145g Liverwurst
Tryptophan 0.151mg 0.141mg Liverwurst
Threonine 0.671mg 0.857mg Pastrami
Isoleucine 0.653mg 0.976mg Pastrami
Leucine 1.139mg 1.706mg Pastrami
Lysine 1.155mg 1.812mg Pastrami
Methionine 0.285mg 0.558mg Pastrami
Phenylalanine 0.617mg 0.847mg Pastrami
Valine 0.857mg 1.065mg Pastrami
Histidine 0.448mg 0.684mg Pastrami
Fructose g 0.01g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liverwurst Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
262
Liverwurst
37
Pastrami
Mineral Summary Score
87
Liverwurst
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
74%
Liverwurst
131%
Pastrami
Carbohydrates
6%
Liverwurst
0%
Pastrami
Fats
117%
Liverwurst
27%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 50mg)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 7.244g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.8)
Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 378mg)
Which food is lower in glycemic index?
Liverwurst
Liverwurst is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.