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  6. Luncheon meat vs. Pastrami

Luncheon meat vs. Pastrami — In-Depth Nutrition Comparison

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How are Luncheon meat and Pastrami different?

  • Luncheon meat is higher in Selenium, Vitamin B5, Vitamin B1, and Vitamin B3, however, Pastrami is richer in Vitamin B12, Zinc, Iron, and Copper.
  • Daily need coverage for Vitamin B12 from Pastrami is 40% higher.
  • Luncheon meat contains 2 times more Vitamin B1 than Pastrami. While Luncheon meat contains 0.128mg of Vitamin B1, Pastrami contains only 0.052mg.
  • Pastrami has less Saturated Fat.

USDA Commodity, luncheon meat, canned and Beef, cured, pastrami are the varieties used in this article.

Infographic

Luncheon meat 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.
Luncheon meat
Luncheon meat
5
:
5
Pastrami
Pastrami
Contains more Potassium +42.9%
Contains less Sodium -23.9%
Contains more Manganese +37%
Contains more Selenium +116.4%
Contains more Calcium +100%
Contains more Iron +128.9%
Contains more Zinc +131.6%
Contains more Copper +203.3%
Equal in Magnesium - 17
Equal in Phosphorus - 175
Luncheon meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Potassium +42.9%
Contains less Sodium -23.9%
Contains more Manganese +37%
Contains more Selenium +116.4%
Contains more Calcium +100%
Contains more Iron +128.9%
Contains more Zinc +131.6%
Contains more Copper +203.3%
Equal in Magnesium - 17
Equal in Phosphorus - 175

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.
Luncheon meat
Luncheon meat
6
:
6
Pastrami
Pastrami
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +146.2%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +103.3%
Contains more Vitamin K +∞%
Luncheon meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 0%
Pastrami
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 E +33.3%
Contains more Vitamin B1 +146.2%
Contains more Vitamin B2 +32.3%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +23.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +103.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Luncheon meat
Luncheon meat
3
:
2
Pastrami
Pastrami
Contains more Fats +119.4%
Contains more Carbs +188.9%
Contains more Other +13.3%
Contains more Protein +24.6%
Equal in Water - 69.53
Luncheon meat
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Pastrami
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 +119.4%
Contains more Carbs +188.9%
Contains more Other +13.3%
Contains more Protein +24.6%
Equal in Water - 69.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Luncheon meat
Luncheon meat
2
:
1
Pastrami
Pastrami
Contains more Monounsaturated Fat +168.4%
Contains more Polyunsaturated fat +979.3%
Contains less Saturated Fat -32%
Luncheon meat
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +168.4%
Contains more Polyunsaturated fat +979.3%
Contains less Saturated Fat -32%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Luncheon meat Pastrami Opinion
Net carbs 1.04g 0.36g Luncheon meat
Protein 17.5g 21.8g Pastrami
Fats 12.77g 5.82g Luncheon meat
Carbs 1.04g 0.36g Luncheon meat
Calories 189kcal 147kcal Luncheon meat
Fructose 0.01g Pastrami
Sugar 0g 0.1g Luncheon meat
Calcium 5mg 10mg Pastrami
Iron 0.97mg 2.22mg Pastrami
Magnesium 18mg 17mg Luncheon meat
Phosphorus 170mg 175mg Pastrami
Potassium 300mg 210mg Luncheon meat
Sodium 820mg 1078mg Luncheon meat
Zinc 2.15mg 4.98mg Pastrami
Copper 0.03mg 0.091mg Pastrami
Manganese 0.037mg 0.027mg Luncheon meat
Selenium 38.3µg 17.7µg Luncheon meat
Vitamin A 0IU 42IU Pastrami
Vitamin A RAE 0µg 2µg Pastrami
Vitamin E 0.16mg 0.12mg Luncheon meat
Vitamin D 4IU Pastrami
Vitamin D 0.1µg Pastrami
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.128mg 0.052mg Luncheon meat
Vitamin B2 0.213mg 0.161mg Luncheon meat
Vitamin B3 5.225mg 4.26mg Luncheon meat
Vitamin B5 0.613mg 0.265mg Luncheon meat
Vitamin B6 0.272mg 0.221mg Luncheon meat
Folate 0µg 6µg Pastrami
Vitamin B12 0.92µg 1.87µg Pastrami
Vitamin K 0µg 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 78mg 68mg Pastrami
Saturated Fat 3.944g 2.681g Pastrami
Monounsaturated Fat 5.685g 2.118g Luncheon meat
Polyunsaturated fat 1.565g 0.145g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat 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
33%
Luncheon meat
37%
Pastrami
Minerals Daily Need Coverage Score
54%
Luncheon meat
60%
Pastrami

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 1.263g)
Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 258mg)
Which food is lower in glycemic index?
Luncheon meat
Luncheon meat is lower in glycemic index (difference - 70)
Which food is cheaper?
Luncheon meat
Luncheon meat is cheaper (difference - $2.2)
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.
Which food is richer in vitamins?
?
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

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. 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.