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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 for 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
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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" 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 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
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 PotassiumPotassium +42.9%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +37%
Contains more SeleniumSelenium +116.4%
Contains more CalciumCalcium +100%
Contains more IronIron +128.9%
Contains more CopperCopper +203.3%
Contains more ZincZinc +131.6%
~equal in Magnesium ~17mg
~equal in Phosphorus ~175mg

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 0% 0% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
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 EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +146.2%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +131.3%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +103.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +27.7%

All nutrients comparison - raw data values

Nutrient Luncheon meat Pastrami DV% diff.
Vitamin B12 0.92µg 1.87µg 40%
Selenium 38.3µg 17.7µg 37%
Zinc 2.15mg 4.98mg 26%
Iron 0.97mg 2.22mg 16%
Sodium 820mg 1078mg 11%
Fats 12.77g 5.82g 11%
Protein 17.5g 21.8g 9%
Polyunsaturated fat 1.565g 0.145g 9%
Monounsaturated fat 5.685g 2.118g 9%
Copper 0.03mg 0.091mg 7%
Vitamin B5 0.613mg 0.265mg 7%
Vitamin B3 5.225mg 4.26mg 6%
Vitamin B1 0.128mg 0.052mg 6%
Saturated fat 3.944g 2.681g 6%
Vitamin B6 0.272mg 0.221mg 4%
Vitamin B2 0.213mg 0.161mg 4%
Choline 63.9mg 81.6mg 3%
Cholesterol 78mg 68mg 3%
Potassium 300mg 210mg 3%
Folate 0µg 6µg 2%
Calories 189kcal 147kcal 2%
Vitamin D 0.1µg 1%
Phosphorus 170mg 175mg 1%
Calcium 5mg 10mg 1%
Vitamin K 0µg 0.7µg 1%
Vitamin D 4IU 1%
Vitamin C 0mg 0.3mg 0%
Carbs 1.04g 0.36g 0%
Net carbs 1.04g 0.36g N/A
Magnesium 18mg 17mg 0%
Sugar 0g 0.1g N/A
Vitamin E 0.16mg 0.12mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.037mg 0.027mg 0%
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%
Fructose 0.01g 0%
Omega-6 - Eicosadienoic acid 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 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 +119.4%
Contains more CarbsCarbs +188.9%
Contains more OtherOther +13.3%
Contains more ProteinProtein +24.6%
~equal in Water ~69.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 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 +168.4%
Contains more Poly. FatPolyunsaturated fat +979.3%
Contains less Sat. FatSaturated fat -32%

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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. 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.