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Pastrami vs Kielbasa - In-Depth Nutrition Comparison

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How are Pastrami and Kielbasa different?

  • Pastrami is higher in Iron, however Kielbasa is richer in Vitamin C, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Saturated Fat from Kielbasa is 18% higher.
  • Pastrami contains 2 times more Iron than Kielbasa. While Pastrami contains 2.22mg of Iron, Kielbasa contains only 1.24mg.
  • Pastrami has less Sodium.

Beef, cured, pastrami and Kielbasa, Polish, turkey and beef, smoked are the varieties used in this article.

Infographic

Pastrami vs Kielbasa 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +79%
Contains less Sodium -10.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
Contains more Iron +79%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +4833.3%
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% 0% 0% 50% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +4833.3%

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 Kielbasa
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pastrami Kielbasa Opinion
Net carbs 0.36g 3.9g Kielbasa
Protein 21.8g 13.1g Pastrami
Fats 5.82g 17.6g Kielbasa
Carbs 0.36g 3.9g Kielbasa
Calories 147kcal 226kcal Kielbasa
Starch g g
Fructose 0.01g g Pastrami
Sugar 0.1g 0g Kielbasa
Fiber 0g 0g
Calcium 10mg mg Pastrami
Iron 2.22mg 1.24mg Pastrami
Magnesium 17mg mg Pastrami
Phosphorus 175mg mg Pastrami
Potassium 210mg mg Pastrami
Sodium 1078mg 1200mg Pastrami
Zinc 4.98mg mg Pastrami
Copper 0.091mg mg Pastrami
Vitamin A 42IU 0IU Pastrami
Vitamin E 0.12mg mg Pastrami
Vitamin D 4IU IU Pastrami
Vitamin D 0.1µg µg Pastrami
Vitamin C 0.3mg 14.8mg Kielbasa
Vitamin B1 0.052mg mg Pastrami
Vitamin B2 0.161mg mg Pastrami
Vitamin B3 4.26mg mg Pastrami
Vitamin B5 0.265mg mg Pastrami
Vitamin B6 0.221mg mg Pastrami
Folate 6µg µg Pastrami
Vitamin B12 1.87µg µg Pastrami
Vitamin K 0.7µg µg Pastrami
Tryptophan 0.141mg mg Pastrami
Threonine 0.857mg mg Pastrami
Isoleucine 0.976mg mg Pastrami
Leucine 1.706mg mg Pastrami
Lysine 1.812mg mg Pastrami
Methionine 0.558mg mg Pastrami
Phenylalanine 0.847mg mg Pastrami
Valine 1.065mg mg Pastrami
Histidine 0.684mg mg Pastrami
Cholesterol 68mg 70mg Pastrami
Trans Fat g g
Saturated Fat 2.681g 6.23g Pastrami
Monounsaturated Fat 2.118g 8.27g Kielbasa
Polyunsaturated fat 0.145g 2.33g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Kielbasa
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
4
Kielbasa
Mineral Summary Score
62
Pastrami
25
Kielbasa

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
79%
Kielbasa
Carbohydrates
0%
Pastrami
4%
Kielbasa
Fats
27%
Pastrami
81%
Kielbasa

Comparison summary

Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 3.549g)
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?
Kielbasa
Kielbasa is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Kielbasa
Kielbasa is lower in glycemic index (difference - 42)
Which food is cheaper?
Kielbasa
Kielbasa is cheaper (difference - $0.7)

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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.