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Pastrami vs Chicken meat - In-Depth Nutrition Comparison

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The main differences between Pastrami and Chicken meat

  • Pastrami is richer in Vitamin B12, Zinc, and Iron, yet Chicken meat is richer in Vitamin B3, Vitamin B5, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Pastrami is 65% higher.
  • Pastrami contains 13 times more Sodium than Chicken meat. Pastrami contains 1078mg of Sodium, while Chicken meat contains 82mg.

Food types used in this article are Beef, cured, pastrami and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Pastrami vs Chicken meat 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
Pastrami
Pastrami
3
:
5
Chicken meat
Chicken meat
Contains more Iron +76.2%
Contains more Zinc +156.7%
Contains more Copper +37.9%
Contains more Calcium +50%
Contains more Magnesium +35.3%
Contains less Sodium -92.4%
Equal in Phosphorus - 182
Equal in Potassium - 223
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 48% 17% 78% 20% 11% 53% 22%
Contains more Iron +76.2%
Contains more Zinc +156.7%
Contains more Copper +37.9%
Contains more Calcium +50%
Contains more Magnesium +35.3%
Contains less Sodium -92.4%
Equal in Phosphorus - 182
Equal in Potassium - 223

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
Pastrami
Pastrami
4
:
8
Chicken meat
Chicken meat
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Folate +20%
Contains more Vitamin B12 +523.3%
Contains more Vitamin A +283.3%
Contains more Vitamin E +125%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +99.2%
Contains more Vitamin B5 +288.7%
Contains more Vitamin B6 +81%
Contains more Vitamin K +242.9%
Equal in Vitamin B2 - 0.168
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%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Folate +20%
Contains more Vitamin B12 +523.3%
Contains more Vitamin A +283.3%
Contains more Vitamin E +125%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +99.2%
Contains more Vitamin B5 +288.7%
Contains more Vitamin B6 +81%
Contains more Vitamin K +242.9%
Equal in Vitamin B2 - 0.168

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.
Pastrami Chicken meat
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pastrami Chicken meat Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 27.3g Chicken meat
Fats 5.82g 13.6g Chicken meat
Carbs 0.36g 0g Pastrami
Calories 147kcal 239kcal Chicken meat
Starch g g
Fructose 0.01g g Pastrami
Sugar 0.1g 0g Chicken meat
Fiber 0g 0g
Calcium 10mg 15mg Chicken meat
Iron 2.22mg 1.26mg Pastrami
Magnesium 17mg 23mg Chicken meat
Phosphorus 175mg 182mg Chicken meat
Potassium 210mg 223mg Chicken meat
Sodium 1078mg 82mg Chicken meat
Zinc 4.98mg 1.94mg Pastrami
Copper 0.091mg 0.066mg Pastrami
Vitamin A 42IU 161IU Chicken meat
Vitamin E 0.12mg 0.27mg Chicken meat
Vitamin D 4IU 2IU Pastrami
Vitamin D 0.1µg 0µg Pastrami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.063mg Chicken meat
Vitamin B2 0.161mg 0.168mg Chicken meat
Vitamin B3 4.26mg 8.487mg Chicken meat
Vitamin B5 0.265mg 1.03mg Chicken meat
Vitamin B6 0.221mg 0.4mg Chicken meat
Folate 6µg 5µg Pastrami
Vitamin B12 1.87µg 0.3µg Pastrami
Vitamin K 0.7µg 2.4µg Chicken meat
Tryptophan 0.141mg 0.305mg Chicken meat
Threonine 0.857mg 1.128mg Chicken meat
Isoleucine 0.976mg 1.362mg Chicken meat
Leucine 1.706mg 1.986mg Chicken meat
Lysine 1.812mg 2.223mg Chicken meat
Methionine 0.558mg 0.726mg Chicken meat
Phenylalanine 0.847mg 1.061mg Chicken meat
Valine 1.065mg 1.325mg Chicken meat
Histidine 0.684mg 0.802mg Chicken meat
Cholesterol 68mg 88mg Pastrami
Trans Fat g g
Saturated Fat 2.681g 3.79g Pastrami
Monounsaturated Fat 2.118g 5.34g Chicken meat
Polyunsaturated fat 0.145g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Chicken meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37
Pastrami
36
Chicken meat
Mineral Summary Score
62
Pastrami
31
Chicken meat

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
131%
Pastrami
164%
Chicken meat
Carbohydrates
0%
Pastrami
0%
Chicken meat
Fats
27%
Pastrami
63%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 1.109g)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 996mg)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 70)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chicken meat
Chicken meat 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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.