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  6. Pastrami vs. Salmon raw

Pastrami vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between Pastrami and Salmon raw

  • Pastrami has more Zinc, and Iron, while Salmon raw has more Vitamin B12, Vitamin B6, Selenium, Vitamin B5, Vitamin B3, Copper, and Vitamin B2.
  • Salmon raw's daily need coverage for Vitamin B12 is 55% higher.
  • Salmon raw contains 25 times less Sodium than Pastrami. Pastrami contains 1078mg of Sodium, while Salmon raw contains 44mg.

The food types used in this comparison are Beef, cured, pastrami and Fish, salmon, Atlantic, wild, raw.

Infographic

Pastrami vs Salmon raw 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.
Pastrami
Pastrami
3
:
7
Salmon raw
Salmon raw
Contains more Iron +177.5%
Contains more Zinc +678.1%
Contains more Manganese +68.8%
Contains more Calcium +20%
Contains more Magnesium +70.6%
Contains more Phosphorus +14.3%
Contains more Potassium +133.3%
Contains less Sodium -95.9%
Contains more Copper +174.7%
Contains more Selenium +106.2%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Iron +177.5%
Contains more Zinc +678.1%
Contains more Manganese +68.8%
Contains more Calcium +20%
Contains more Magnesium +70.6%
Contains more Phosphorus +14.3%
Contains more Potassium +133.3%
Contains less Sodium -95.9%
Contains more Copper +174.7%
Contains more Selenium +106.2%

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.
Pastrami
Pastrami
5
:
7
Salmon raw
Salmon raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +334.6%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +527.9%
Contains more Vitamin B6 +270.1%
Contains more Folate +316.7%
Contains more Vitamin B12 +70.1%
Equal in Vitamin A - 40
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +334.6%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +527.9%
Contains more Vitamin B6 +270.1%
Contains more Folate +316.7%
Contains more Vitamin B12 +70.1%
Equal in Vitamin A - 40

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
3
:
2
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Other +113.7%
Equal in Protein - 19.84
Equal in Fats - 6.34
Equal in Water - 68.5
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Other +113.7%
Equal in Protein - 19.84
Equal in Fats - 6.34
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +1651%
Equal in Monounsaturated Fat - 2.103
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +1651%
Equal in Monounsaturated Fat - 2.103

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Pastrami Salmon raw Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 19.84g Pastrami
Fats 5.82g 6.34g Salmon raw
Carbs 0.36g 0g Pastrami
Calories 147kcal 142kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.1g Salmon raw
Calcium 10mg 12mg Salmon raw
Iron 2.22mg 0.8mg Pastrami
Magnesium 17mg 29mg Salmon raw
Phosphorus 175mg 200mg Salmon raw
Potassium 210mg 490mg Salmon raw
Sodium 1078mg 44mg Salmon raw
Zinc 4.98mg 0.64mg Pastrami
Copper 0.091mg 0.25mg Salmon raw
Manganese 0.027mg 0.016mg Pastrami
Selenium 17.7µg 36.5µg Salmon raw
Vitamin A 42IU 40IU Pastrami
Vitamin A RAE 2µg 12µg Salmon raw
Vitamin E 0.12mg Pastrami
Vitamin D 4IU Pastrami
Vitamin D 0.1µg Pastrami
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.226mg Salmon raw
Vitamin B2 0.161mg 0.38mg Salmon raw
Vitamin B3 4.26mg 7.86mg Salmon raw
Vitamin B5 0.265mg 1.664mg Salmon raw
Vitamin B6 0.221mg 0.818mg Salmon raw
Folate 6µg 25µg Salmon raw
Vitamin B12 1.87µg 3.18µg Salmon raw
Vitamin K 0.7µg Pastrami
Tryptophan 0.141mg 0.222mg Salmon raw
Threonine 0.857mg 0.87mg Salmon raw
Isoleucine 0.976mg 0.914mg Pastrami
Leucine 1.706mg 1.613mg Pastrami
Lysine 1.812mg 1.822mg Salmon raw
Methionine 0.558mg 0.587mg Salmon raw
Phenylalanine 0.847mg 0.775mg Pastrami
Valine 1.065mg 1.022mg Pastrami
Histidine 0.684mg 0.584mg Pastrami
Cholesterol 68mg 55mg Salmon raw
Saturated Fat 2.681g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 2.118g 2.103g Pastrami
Polyunsaturated fat 0.145g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Pastrami
83%
Salmon raw
Minerals Daily Need Coverage Score
60%
Pastrami
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 1034mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 1.7g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 70)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $10.8)
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
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.