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Pastrami vs. Bratwurst — In-Depth Nutrition Comparison

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What are the differences between Pastrami and Bratwurst?

  • Pastrami is higher in Zinc, Iron, Vitamin B3, Selenium, and Phosphorus, yet Bratwurst is higher in Vitamin B12, Vitamin B1, and Vitamin B5.
  • Bratwurst's daily need coverage for Vitamin B12 is 33% more.
  • Pastrami has 2 times more Iron than Bratwurst. While Pastrami has 2.22mg of Iron, Bratwurst has only 1mg.
  • The amount of Sodium in Bratwurst is lower.

We used Beef, cured, pastrami and Bratwurst, beef and pork, smoked types in this article.

Infographic

Pastrami vs Bratwurst 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 25% 38% 27% 67% 56% 111% 5.3% 77%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +42.9%
Contains more IronIron +122%
Contains more CopperCopper +13.8%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +34.6%
Contains more SeleniumSelenium +25.5%
Contains more PotassiumPotassium +34.8%
Contains less SodiumSodium -21.3%
Contains more ManganeseManganese +51.9%

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 1% 2.5% 2.4% 3% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
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% 0% 0% 95% 49% 58% 41% 46% 334% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +630.8%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B5Vitamin B5 +160.4%
Contains more Vitamin B12Vitamin B12 +42.8%
~equal in Vitamin B6 ~0.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
12% 26% 2% 57% 3%
Protein: 12.2 g
Fats: 26.34 g
Carbs: 2 g
Water: 56.65 g
Other: 2.81 g
Contains more ProteinProtein +78.7%
Contains more WaterWater +22.7%
Contains more FatsFats +352.6%
Contains more CarbsCarbs +455.6%
Contains more OtherOther +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 43% 3%
Saturated Fat: Sat. Fat 2.681 g
Monounsaturated Fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
39% 51% 10%
Saturated Fat: Sat. Fat 6.08 g
Monounsaturated Fat: Mono. Fat 8 g
Polyunsaturated fat: Poly. Fat 1.58 g
Contains less Sat. FatSaturated Fat -55.9%
Contains more Mono. FatMonounsaturated Fat +277.7%
Contains more Poly. FatPolyunsaturated fat +989.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Bratwurst Opinion
Calories 147kcal 297kcal Bratwurst
Protein 21.8g 12.2g Pastrami
Fats 5.82g 26.34g Bratwurst
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 2g Bratwurst
Carbs 0.36g 2g Bratwurst
Cholesterol 68mg 78mg Pastrami
Vitamin D 4IU Pastrami
Magnesium 17mg 15mg Pastrami
Calcium 10mg 7mg Pastrami
Potassium 210mg 283mg Bratwurst
Iron 2.22mg 1mg Pastrami
Sugar 0.1g 0g Bratwurst
Copper 0.091mg 0.08mg Pastrami
Zinc 4.98mg 2.47mg Pastrami
Phosphorus 175mg 130mg Pastrami
Sodium 1078mg 848mg Bratwurst
Vitamin A 42IU 0IU Pastrami
Vitamin A 2µg 0µg Pastrami
Vitamin E 0.12mg Pastrami
Vitamin D 0.1µg Pastrami
Manganese 0.027mg 0.041mg Bratwurst
Selenium 17.7µg 14.1µg Pastrami
Vitamin B1 0.052mg 0.38mg Bratwurst
Vitamin B2 0.161mg 0.213mg Bratwurst
Vitamin B3 4.26mg 3.11mg Pastrami
Vitamin B5 0.265mg 0.69mg Bratwurst
Vitamin B6 0.221mg 0.2mg Pastrami
Vitamin B12 1.87µg 2.67µg Bratwurst
Vitamin K 0.7µg Pastrami
Folate 6µg 4µg Pastrami
Choline 81.6mg Pastrami
Saturated Fat 2.681g 6.08g Pastrami
Monounsaturated Fat 2.118g 8g Bratwurst
Polyunsaturated fat 0.145g 1.58g Bratwurst
Tryptophan 0.141mg 0.107mg Pastrami
Threonine 0.857mg 0.465mg Pastrami
Isoleucine 0.976mg 0.485mg Pastrami
Leucine 1.706mg 0.81mg Pastrami
Lysine 1.812mg 0.903mg Pastrami
Methionine 0.558mg 0.364mg Pastrami
Phenylalanine 0.847mg 0.405mg Pastrami
Valine 1.065mg 0.464mg Pastrami
Histidine 0.684mg 0.395mg Pastrami
Fructose 0.01g Pastrami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Bratwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Pastrami
48%
Bratwurst
Minerals Daily Need Coverage Score
60%
Pastrami
42%
Bratwurst

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 - 3.399g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.8)
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?
Bratwurst
Bratwurst is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bratwurst
Bratwurst contains less Sodium (difference - 230mg)
Which food is lower in glycemic index?
Bratwurst
Bratwurst is lower in glycemic index (difference - 42)

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
  2. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/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.