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Pastrami vs. Meat — In-Depth Nutrition Comparison

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What are the main differences between Pastrami and Meat?

  • Pastrami is richer in Vitamin B12, Zinc, and Iron, yet Meat is richer in Vitamin B1, Vitamin B6, Selenium, Vitamin B3, Vitamin B2, and Vitamin B5.
  • Meat's daily need coverage for Vitamin B1 is 75% higher.
  • Pastrami has 19 times more Sodium than Meat. Pastrami has 1078mg of Sodium, while Meat has 57mg.

We used Beef, cured, pastrami and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types in this comparison.

Infographic

Pastrami vs Meat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pastrami
Pastrami
4
:
6
Meat
Meat
Contains more Calcium +66.7%
Contains more Iron +93%
Contains more Zinc +105.8%
Contains more Manganese +107.7%
Contains more Magnesium +70.6%
Contains more Phosphorus +52.6%
Contains more Potassium +100.5%
Contains less Sodium -94.7%
Contains more Copper +22%
Contains more Selenium +115.8%
Pastrami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +66.7%
Contains more Iron +93%
Contains more Zinc +105.8%
Contains more Manganese +107.7%
Contains more Magnesium +70.6%
Contains more Phosphorus +52.6%
Contains more Potassium +100.5%
Contains less Sodium -94.7%
Contains more Copper +22%
Contains more Selenium +115.8%

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.
Pastrami
Pastrami
6
:
6
Meat
Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +228.1%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1726.9%
Contains more Vitamin B2 +140.4%
Contains more Vitamin B3 +74.5%
Contains more Vitamin B5 +281.9%
Contains more Vitamin B6 +234.4%
Pastrami
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%
Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +228.1%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1726.9%
Contains more Vitamin B2 +140.4%
Contains more Vitamin B3 +74.5%
Contains more Vitamin B5 +281.9%
Contains more Vitamin B6 +234.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastrami
Pastrami
4
:
1
Meat
Meat
Contains more Fats +65.8%
Contains more Carbs +∞%
Contains more Other +186.2%
Contains more Protein +20%
Equal in Water - 69.45
Pastrami
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +65.8%
Contains more Carbs +∞%
Contains more Other +186.2%
Contains more Protein +20%
Equal in Water - 69.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastrami
Pastrami
1
:
2
Meat
Meat
Contains more Monounsaturated Fat +58.8%
Contains less Saturated Fat -55.3%
Contains more Polyunsaturated fat +249%
Pastrami
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +58.8%
Contains less Saturated Fat -55.3%
Contains more Polyunsaturated fat +249%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pastrami Meat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pastrami Meat Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 26.17g Meat
Fats 5.82g 3.51g Pastrami
Carbs 0.36g 0g Pastrami
Calories 147kcal 143kcal Pastrami
Fructose 0.01g Pastrami
Sugar 0.1g 0g Meat
Calcium 10mg 6mg Pastrami
Iron 2.22mg 1.15mg Pastrami
Magnesium 17mg 29mg Meat
Phosphorus 175mg 267mg Meat
Potassium 210mg 421mg Meat
Sodium 1078mg 57mg Meat
Zinc 4.98mg 2.42mg Pastrami
Copper 0.091mg 0.111mg Meat
Manganese 0.027mg 0.013mg Pastrami
Selenium 17.7µg 38.2µg Meat
Vitamin A 42IU 0IU Pastrami
Vitamin A RAE 2µg 0µg Pastrami
Vitamin E 0.12mg 0.08mg Pastrami
Vitamin D 4IU 10IU Meat
Vitamin D 0.1µg 0.2µg Meat
Vitamin C 0.3mg 0mg Pastrami
Vitamin B1 0.052mg 0.95mg Meat
Vitamin B2 0.161mg 0.387mg Meat
Vitamin B3 4.26mg 7.432mg Meat
Vitamin B5 0.265mg 1.012mg Meat
Vitamin B6 0.221mg 0.739mg Meat
Folate 6µg 0µg Pastrami
Vitamin B12 1.87µg 0.57µg Pastrami
Vitamin K 0.7µg 0µg Pastrami
Tryptophan 0.141mg 0.275mg Meat
Threonine 0.857mg 1.175mg Meat
Isoleucine 0.976mg 1.288mg Meat
Leucine 1.706mg 2.229mg Meat
Lysine 1.812mg 2.427mg Meat
Methionine 0.558mg 0.721mg Meat
Phenylalanine 0.847mg 1.1mg Meat
Valine 1.065mg 1.367mg Meat
Histidine 0.684mg 1.13mg Meat
Cholesterol 68mg 73mg Pastrami
Trans Fat 0.033g Pastrami
Saturated Fat 2.681g 1.198g Meat
Monounsaturated Fat 2.118g 1.334g Pastrami
Polyunsaturated fat 0.145g 0.506g Meat
Omega-6 - Eicosadienoic acid 0.013g Meat
Omega-6 - Linoleic acid 0.411g Meat
Omega-3 - ALA 0.013g Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Meat
Minerals Daily Need Coverage Score
60%
Pastrami
54%
Meat

Comparison summary

Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Meat
Meat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 1021mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 1.483g)
Which food is lower in glycemic index?
Meat
Meat is lower in glycemic index (difference - 70)
Which food is cheaper?
Meat
Meat is cheaper (difference - $1.7)
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.
Which food is richer in vitamins?
?
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. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.