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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 for 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.
  • Kielbasa has a lower glycemic index (28) than pastrami (70).

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" 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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +79%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -10.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0.67% 2.4% 1.5% 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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4833.3%

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
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more ProteinProtein +66.4%
Contains more WaterWater +12.1%
Contains more FatsFats +202.4%
Contains more CarbsCarbs +983.3%
Contains more OtherOther +36.5%

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
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains less Sat. FatSaturated fat -57%
Contains more Mono. FatMonounsaturated fat +290.5%
Contains more Poly. FatPolyunsaturated fat +1506.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Kielbasa
Lower in Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 1.87µg 78%
Zinc 4.98mg 45%
Selenium 17.7µg 32%
Vitamin B3 4.26mg 27%
Phosphorus 175mg 25%
Fats 5.82g 17.6g 18%
Protein 21.8g 13.1g 17%
Vitamin B6 0.221mg 17%
Vitamin C 0.3mg 14.8mg 16%
Saturated fat 2.681g 6.23g 16%
Polyunsaturated fat 0.145g 2.33g 15%
Monounsaturated fat 2.118g 8.27g 15%
Choline 81.6mg 15%
Iron 2.22mg 1.24mg 12%
Vitamin B2 0.161mg 12%
Copper 0.091mg 10%
Potassium 210mg 6%
Sodium 1078mg 1200mg 5%
Vitamin B5 0.265mg 5%
Calories 147kcal 226kcal 4%
Vitamin B1 0.052mg 4%
Magnesium 17mg 4%
Folate 6µg 2%
Manganese 0.027mg 1%
Vitamin D 0.1µg 1%
Cholesterol 68mg 70mg 1%
Vitamin D 4IU 1%
Carbs 0.36g 3.9g 1%
Vitamin K 0.7µg 1%
Calcium 10mg 1%
Vitamin E 0.12mg 1%
Net carbs 0.36g 3.9g N/A
Sugar 0.1g 0g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Kielbasa
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
37%
Pastrami
4%
Kielbasa
Minerals Daily Need Coverage Score
60%
Pastrami
20%
Kielbasa

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 122mg)
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

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. 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.