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Pastrami vs. Luncheon meat — In-Depth Nutrition Comparison

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How are pastrami and luncheon meat different?

  • Pastrami is higher in vitamin B12, zinc, iron, and copper; however, luncheon meat is richer in selenium, vitamin B5, vitamin B1, and vitamin B3.
  • Daily need coverage for vitamin B12 for pastrami is 40% higher.
  • Pastrami contains 3 times more copper than luncheon meat. While pastrami contains 0.091mg of copper, luncheon meat contains only 0.03mg.
  • Luncheon meat has less sodium.

Beef, cured, pastrami and USDA Commodity, luncheon meat, canned are the varieties used in this article.

Infographic

Pastrami vs Luncheon meat 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 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
Contains more CalciumCalcium +100%
Contains more IronIron +128.9%
Contains more CopperCopper +203.3%
Contains more ZincZinc +131.6%
Contains more PotassiumPotassium +42.9%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +37%
Contains more SeleniumSelenium +116.4%
~equal in Magnesium ~18mg
~equal in Phosphorus ~170mg

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 0% 0% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +103.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +27.7%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +146.2%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +131.3%
Contains more Vitamin B6Vitamin B6 +23.1%

All nutrients comparison - raw data values

Nutrient Pastrami Luncheon meat DV% diff.
Vitamin B12 1.87µg 0.92µg 40%
Selenium 17.7µg 38.3µg 37%
Zinc 4.98mg 2.15mg 26%
Iron 2.22mg 0.97mg 16%
Sodium 1078mg 820mg 11%
Fats 5.82g 12.77g 11%
Protein 21.8g 17.5g 9%
Polyunsaturated fat 0.145g 1.565g 9%
Monounsaturated fat 2.118g 5.685g 9%
Copper 0.091mg 0.03mg 7%
Vitamin B5 0.265mg 0.613mg 7%
Vitamin B3 4.26mg 5.225mg 6%
Vitamin B1 0.052mg 0.128mg 6%
Saturated fat 2.681g 3.944g 6%
Vitamin B6 0.221mg 0.272mg 4%
Vitamin B2 0.161mg 0.213mg 4%
Choline 81.6mg 63.9mg 3%
Cholesterol 68mg 78mg 3%
Potassium 210mg 300mg 3%
Folate 6µg 0µg 2%
Calories 147kcal 189kcal 2%
Vitamin D 0.1µg 1%
Phosphorus 175mg 170mg 1%
Calcium 10mg 5mg 1%
Vitamin K 0.7µg 0µg 1%
Vitamin D 4IU 1%
Vitamin C 0.3mg 0mg 0%
Carbs 0.36g 1.04g 0%
Net carbs 0.36g 1.04g N/A
Magnesium 17mg 18mg 0%
Sugar 0.1g 0g N/A
Vitamin E 0.12mg 0.16mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.027mg 0.037mg 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%
Omega-6 - Eicosadienoic acid 0.055g N/A

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
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Contains more ProteinProtein +24.6%
Contains more FatsFats +119.4%
Contains more CarbsCarbs +188.9%
Contains more OtherOther +13.3%
~equal in Water ~65.87g

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
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 g
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +168.4%
Contains more Poly. FatPolyunsaturated fat +979.3%

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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

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.