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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, Polyunsaturated fat and Monounsaturated 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.

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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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 3% 19% 13% 31% 136% 75% 141%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 47% 0% 0% 0% 0% 0% 0% 157%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 3% 3% 3% 14% 38% 80% 16% 51% 234% 2% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +4833.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
131%
Pastrami
79%
Kielbasa
Carbohydrates
0%
Pastrami
4%
Kielbasa
Fats
27%
Pastrami
81%
Kielbasa

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugars ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable in case of diets?

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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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 contains less Sugars?
Kielbasa
Kielbasa contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pastrami Kielbasa Opinion
Calories 147 226 Kielbasa
Protein 21.8 13.1 Pastrami
Fats 5.82 17.6 Kielbasa
Vitamin C 0.3 14.8 Kielbasa
Carbs 0.36 3.9 Kielbasa
Cholesterol 68 70 Pastrami
Vitamin D 4 Pastrami
Iron 2.22 1.24 Pastrami
Calcium 10 Pastrami
Potassium 210 Pastrami
Magnesium 17 Pastrami
Sugars 0.1 0 Kielbasa
Fiber 0 0
Copper 0.091 Pastrami
Zinc 4.98 Pastrami
Starch
Phosphorus 175 Pastrami
Sodium 1078 1200 Pastrami
Vitamin A 42 0 Pastrami
Vitamin E 0.12 Pastrami
Vitamin D 0.1 Pastrami
Vitamin B1 0.052 Pastrami
Vitamin B2 0.161 Pastrami
Vitamin B3 4.26 Pastrami
Vitamin B5 0.265 Pastrami
Vitamin B6 0.221 Pastrami
Vitamin B12 1.87 Pastrami
Vitamin K 0.7 Pastrami
Folate 6 Pastrami
Trans Fat
Saturated Fat 2.681 6.23 Pastrami
Monounsaturated Fat 2.118 8.27 Kielbasa
Polyunsaturated fat 0.145 2.33 Kielbasa
Tryptophan 0.141 Pastrami
Threonine 0.857 Pastrami
Isoleucine 0.976 Pastrami
Leucine 1.706 Pastrami
Lysine 1.812 Pastrami
Methionine 0.558 Pastrami
Phenylalanine 0.847 Pastrami
Valine 1.065 Pastrami
Histidine 0.684 Pastrami
Fructose 0.01 Pastrami

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 of 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.