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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 RAE, 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.

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

Infographic

Pastrami vs Liverwurst 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +41.7%
Contains more Potassium +23.5%
Contains more Zinc +116.5%
Contains more Calcium +120%
Contains more Iron +298.6%
Contains more Phosphorus +31.4%
Contains less Sodium -35.1%
Contains more Copper +163.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 332% 9% 99% 15% 92% 63% 80%
Contains more Magnesium +41.7%
Contains more Potassium +23.5%
Contains more Zinc +116.5%
Contains more Calcium +120%
Contains more Iron +298.6%
Contains more Phosphorus +31.4%
Contains less Sodium -35.1%
Contains more Copper +163.7%

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 B6 +16.3%
Contains more Vitamin A +32366.7%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +423.1%
Contains more Vitamin B2 +539.8%
Contains more Vitamin B5 +1013.2%
Contains more Folate +400%
Contains more Vitamin B12 +619.8%
Equal in Vitamin B3 - 4.3
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 819% 0% 0% 12% 68% 238% 81% 178% 44% 23% 1683% 0%
Contains more Vitamin B6 +16.3%
Contains more Vitamin A +32366.7%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +423.1%
Contains more Vitamin B2 +539.8%
Contains more Vitamin B5 +1013.2%
Contains more Folate +400%
Contains more Vitamin B12 +619.8%
Equal in Vitamin B3 - 4.3

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

All nutrients comparison - raw data values

Nutrient Pastrami Liverwurst Opinion
Net carbs 0.36g 3.39g Liverwurst
Protein 21.8g 12.38g Pastrami
Fats 5.82g 25.45g Liverwurst
Carbs 0.36g 5.89g Liverwurst
Calories 147kcal 305kcal Liverwurst
Starch g g
Fructose 0.01g g Pastrami
Sugar 0.1g 1.65g Pastrami
Fiber 0g 2.5g Liverwurst
Calcium 10mg 22mg Liverwurst
Iron 2.22mg 8.85mg Liverwurst
Magnesium 17mg 12mg Pastrami
Phosphorus 175mg 230mg Liverwurst
Potassium 210mg 170mg Pastrami
Sodium 1078mg 700mg Liverwurst
Zinc 4.98mg 2.3mg Pastrami
Copper 0.091mg 0.24mg Liverwurst
Vitamin A 42IU 13636IU Liverwurst
Vitamin E 0.12mg mg Pastrami
Vitamin D 4IU IU Pastrami
Vitamin D 0.1µg µg Pastrami
Vitamin C 0.3mg 3.5mg Liverwurst
Vitamin B1 0.052mg 0.272mg Liverwurst
Vitamin B2 0.161mg 1.03mg Liverwurst
Vitamin B3 4.26mg 4.3mg Liverwurst
Vitamin B5 0.265mg 2.95mg Liverwurst
Vitamin B6 0.221mg 0.19mg Pastrami
Folate 6µg 30µg Liverwurst
Vitamin B12 1.87µg 13.46µg Liverwurst
Vitamin K 0.7µg µg Pastrami
Tryptophan 0.141mg 0.151mg Liverwurst
Threonine 0.857mg 0.671mg Pastrami
Isoleucine 0.976mg 0.653mg Pastrami
Leucine 1.706mg 1.139mg Pastrami
Lysine 1.812mg 1.155mg Pastrami
Methionine 0.558mg 0.285mg Pastrami
Phenylalanine 0.847mg 0.617mg Pastrami
Valine 1.065mg 0.857mg Pastrami
Histidine 0.684mg 0.448mg Pastrami
Cholesterol 68mg 118mg Pastrami
Trans Fat g g
Saturated Fat 2.681g 9.925g Pastrami
Monounsaturated Fat 2.118g 12.286g Liverwurst
Polyunsaturated fat 0.145g 2.427g Liverwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Liverwurst
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
262
Liverwurst
Mineral Summary Score
62
Pastrami
87
Liverwurst

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
74%
Liverwurst
Carbohydrates
0%
Pastrami
6%
Liverwurst
Fats
27%
Pastrami
117%
Liverwurst

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 1.55g)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 50mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 7.244g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.8)
Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 378mg)
Which food is lower in glycemic index?
Liverwurst
Liverwurst is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins
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.

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. 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.