Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pastrami vs. Ham — In-Depth Nutrition Comparison

Compare

How are Pastrami and Ham different?

  • Pastrami is higher in Vitamin B12, Zinc, and Iron, however, Ham is richer in Vitamin B1, and Vitamin B6.
  • Daily need coverage for Vitamin B1 from Ham is 58% higher.
  • Pastrami contains 3 times more Vitamin B12 than Ham. While Pastrami contains 1.87µg of Vitamin B12, Ham contains only 0.65µg.
  • Ham has less Saturated Fat.

Beef, cured, pastrami and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Pastrami vs Ham 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.
:
4
Ham
Contains more Calcium +25%
Contains more Iron +50%
Contains more Magnesium +21.4%
Contains less Sodium -10.4%
Contains more Zinc +72.9%
Contains more Copper +15.2%
Contains more Phosphorus +12%
Contains more Potassium +36.7%
Contains more Manganese +100%
Contains more Selenium +10.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +25%
Contains more Iron +50%
Contains more Magnesium +21.4%
Contains less Sodium -10.4%
Contains more Zinc +72.9%
Contains more Copper +15.2%
Contains more Phosphorus +12%
Contains more Potassium +36.7%
Contains more Manganese +100%
Contains more Selenium +10.2%

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.
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1350%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +81%
Equal in Vitamin B3 - 4.023
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +187.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1350%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B5 +52.1%
Contains more Vitamin B6 +81%
Equal in Vitamin B3 - 4.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Ham
Contains more Carbs +316.7%
Contains more Other +75.5%
Equal in Protein - 20.93
Equal in Fats - 5.53
Equal in Water - 67.67
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +316.7%
Contains more Other +75.5%
Equal in Protein - 20.93
Equal in Fats - 5.53
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Ham
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +272.4%
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +272.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Ham
Lower in Sodium ok
Lower in Sugar 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 Ham Opinion
Net carbs 0.36g 1.5g Ham
Protein 21.8g 20.93g Pastrami
Fats 5.82g 5.53g Pastrami
Carbs 0.36g 1.5g Ham
Calories 147kcal 145kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.1g 0g Ham
Calcium 10mg 8mg Pastrami
Iron 2.22mg 1.48mg Pastrami
Magnesium 17mg 14mg Pastrami
Phosphorus 175mg 196mg Ham
Potassium 210mg 287mg Ham
Sodium 1078mg 1203mg Pastrami
Zinc 4.98mg 2.88mg Pastrami
Copper 0.091mg 0.079mg Pastrami
Manganese 0.027mg 0.054mg Ham
Selenium 17.7µg 19.5µg Ham
Vitamin A 42IU 0IU Pastrami
Vitamin A RAE 2µg 0µg Pastrami
Vitamin E 0.12mg 0.25mg Ham
Vitamin D 4IU 32IU Ham
Vitamin D 0.1µg 0.8µg Ham
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.754mg Ham
Vitamin B2 0.161mg 0.202mg Ham
Vitamin B3 4.26mg 4.023mg Pastrami
Vitamin B5 0.265mg 0.403mg Ham
Vitamin B6 0.221mg 0.4mg Ham
Folate 6µg 3µg Pastrami
Vitamin B12 1.87µg 0.65µg Pastrami
Vitamin K 0.7µg 0µg Pastrami
Tryptophan 0.141mg 0.251mg Ham
Threonine 0.857mg 0.931mg Ham
Isoleucine 0.976mg 0.918mg Pastrami
Leucine 1.706mg 1.661mg Pastrami
Lysine 1.812mg 1.775mg Pastrami
Methionine 0.558mg 0.553mg Pastrami
Phenylalanine 0.847mg 0.904mg Ham
Valine 1.065mg 0.908mg Pastrami
Histidine 0.684mg 0.75mg Ham
Cholesterol 68mg 53mg Ham
Saturated Fat 2.681g 1.81g Ham
Monounsaturated Fat 2.118g 2.62g Ham
Polyunsaturated fat 0.145g 0.54g Ham

Which food is preferable for your diet?

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

People also compare

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
45%
Ham
Minerals Daily Need Coverage Score
60%
Pastrami
55%
Ham

Comparison summary

Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 125mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.1g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.871g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 70)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.