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Pastrami vs. Liverwurst — In-Depth Nutrition Comparison

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What are the main differences between pastrami and liverwurst?

  • Pastrami is richer in zinc, yet liverwurst is richer in vitamin B12, vitamin A, iron, selenium, vitamin B2, vitamin B5, and vitamin B1.
  • Liverwurst's daily need coverage for vitamin B12 is 483% higher.
  • Pastrami has 2 times more zinc than liverwurst. Pastrami has 4.98mg of zinc, while liverwurst has 2.3mg.
  • Pastrami contains less cholesterol.
  • Liverwurst has a lower glycemic index than pastrami.

We used Beef, cured, pastrami and Liverwurst spread types in this comparison.

Infographic

Pastrami vs Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +23.5%
Contains more ZincZinc +116.5%
Contains more CalciumCalcium +120%
Contains more IronIron +298.6%
Contains more CopperCopper +163.7%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -35.1%
Contains more ManganeseManganese +474.1%
Contains more SeleniumSelenium +227.7%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1066.7%
Contains more Vitamin AVitamin A +204450%
Contains more Vitamin B1Vitamin B1 +423.1%
Contains more Vitamin B2Vitamin B2 +539.8%
Contains more Vitamin B5Vitamin B5 +1013.2%
Contains more Vitamin B12Vitamin B12 +619.8%
Contains more FolateFolate +400%
~equal in Vitamin B3 ~4.3mg

All nutrients comparison - raw data values

Nutrient Pastrami Liverwurst DV% diff.
Vitamin B12 1.87µg 13.46µg 483%
Vitamin A 2µg 4091µg 454%
Iron 2.22mg 8.85mg 83%
Selenium 17.7µg 58µg 73%
Vitamin B2 0.161mg 1.03mg 67%
Vitamin B5 0.265mg 2.95mg 54%
Saturated fat 2.681g 9.925g 33%
Fats 5.82g 25.45g 30%
Monounsaturated fat 2.118g 12.286g 25%
Zinc 4.98mg 2.3mg 24%
Protein 21.8g 12.38g 19%
Vitamin B1 0.052mg 0.272mg 18%
Cholesterol 68mg 118mg 17%
Copper 0.091mg 0.24mg 17%
Sodium 1078mg 700mg 16%
Choline 81.6mg 15%
Polyunsaturated fat 0.145g 2.427g 15%
Fiber 0g 2.5g 10%
Calories 147kcal 305kcal 8%
Phosphorus 175mg 230mg 8%
Manganese 0.027mg 0.155mg 6%
Folate 6µg 30µg 6%
Vitamin C 0.3mg 3.5mg 4%
Carbs 0.36g 5.89g 2%
Vitamin B6 0.221mg 0.19mg 2%
Vitamin K 0.7µg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Vitamin E 0.12mg 1%
Magnesium 17mg 12mg 1%
Calcium 10mg 22mg 1%
Potassium 210mg 170mg 1%
Net carbs 0.36g 3.39g N/A
Sugar 0.1g 1.65g N/A
Vitamin B3 4.26mg 4.3mg 0%
Tryptophan 0.141mg 0.151mg 0%
Threonine 0.857mg 0.671mg 0%
Isoleucine 0.976mg 0.653mg 0%
Leucine 1.706mg 1.139mg 0%
Lysine 1.812mg 1.155mg 0%
Methionine 0.558mg 0.285mg 0%
Phenylalanine 0.847mg 0.617mg 0%
Valine 1.065mg 0.857mg 0%
Histidine 0.684mg 0.448mg 0%
Fructose 0.01g 0%

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +76.1%
Contains more WaterWater +29.9%
Contains more FatsFats +337.3%
Contains more CarbsCarbs +1536.1%
Contains more OtherOther +10.4%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +480.1%
Contains more Poly. FatPolyunsaturated fat +1573.8%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.