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Pastrami vs. Pork — In-Depth Nutrition Comparison

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What are the differences between Pastrami and Pork?

  • Pastrami is higher in Vitamin B12, Zinc, and Iron, yet Pork is higher in Vitamin B1, Selenium, Vitamin B6, Vitamin B2, and Phosphorus.
  • Pork's daily need coverage for Vitamin B1 is 69% more.
  • Pastrami has 17 times more Sodium than Pork. While Pastrami has 1078mg of Sodium, Pork has only 62mg.

We used Beef, cured, pastrami and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types in this article.

Infographic

Pastrami vs Pork 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.
:
6
Pork
Contains more Iron +155.2%
Contains more Zinc +108.4%
Contains more Copper +24.7%
Contains more Manganese +200%
Contains more Calcium +90%
Contains more Magnesium +64.7%
Contains more Phosphorus +40.6%
Contains more Potassium +101.4%
Contains less Sodium -94.2%
Contains more Selenium +155.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Iron +155.2%
Contains more Zinc +108.4%
Contains more Copper +24.7%
Contains more Manganese +200%
Contains more Calcium +90%
Contains more Magnesium +64.7%
Contains more Phosphorus +40.6%
Contains more Potassium +101.4%
Contains less Sodium -94.2%
Contains more Selenium +155.9%

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.
:
8
Pork
Contains more Vitamin A +500%
Contains more Folate +20%
Contains more Vitamin B12 +167.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +141.7%
Contains more Vitamin D +1200%
Contains more Vitamin C +100%
Contains more Vitamin B1 +1586.5%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +110%
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 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +500%
Contains more Folate +20%
Contains more Vitamin B12 +167.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +141.7%
Contains more Vitamin D +1200%
Contains more Vitamin C +100%
Contains more Vitamin B1 +1586.5%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +110%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Pork
Contains more Carbs +∞%
Contains more Water +20.1%
Contains more Other +179.8%
Contains more Protein +25.3%
Contains more Fats +139.2%
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +20.1%
Contains more Other +179.8%
Contains more Protein +25.3%
Contains more Fats +139.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Pork
Contains less Saturated Fat -48.7%
Contains more Monounsaturated Fat +192.3%
Contains more Polyunsaturated fat +727.6%
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -48.7%
Contains more Monounsaturated Fat +192.3%
Contains more Polyunsaturated fat +727.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Pork Opinion
Net carbs 0.36g 0g Pastrami
Protein 21.8g 27.32g Pork
Fats 5.82g 13.92g Pork
Carbs 0.36g 0g Pastrami
Calories 147kcal 242kcal Pork
Fructose 0.01g Pastrami
Sugar 0.1g 0g Pork
Calcium 10mg 19mg Pork
Iron 2.22mg 0.87mg Pastrami
Magnesium 17mg 28mg Pork
Phosphorus 175mg 246mg Pork
Potassium 210mg 423mg Pork
Sodium 1078mg 62mg Pork
Zinc 4.98mg 2.39mg Pastrami
Copper 0.091mg 0.073mg Pastrami
Manganese 0.027mg 0.009mg Pastrami
Selenium 17.7µg 45.3µg Pork
Vitamin A 42IU 7IU Pastrami
Vitamin A RAE 2µg 2µg
Vitamin E 0.12mg 0.29mg Pork
Vitamin D 4IU 53IU Pork
Vitamin D 0.1µg 1.3µg Pork
Vitamin C 0.3mg 0.6mg Pork
Vitamin B1 0.052mg 0.877mg Pork
Vitamin B2 0.161mg 0.321mg Pork
Vitamin B3 4.26mg 5.037mg Pork
Vitamin B5 0.265mg 0.698mg Pork
Vitamin B6 0.221mg 0.464mg Pork
Folate 6µg 5µg Pastrami
Vitamin B12 1.87µg 0.7µg Pastrami
Vitamin K 0.7µg 0µg Pastrami
Tryptophan 0.141mg 0.338mg Pork
Threonine 0.857mg 1.234mg Pork
Isoleucine 0.976mg 1.26mg Pork
Leucine 1.706mg 2.177mg Pork
Lysine 1.812mg 2.446mg Pork
Methionine 0.558mg 0.712mg Pork
Phenylalanine 0.847mg 1.086mg Pork
Valine 1.065mg 1.473mg Pork
Histidine 0.684mg 1.067mg Pork
Cholesterol 68mg 80mg Pastrami
Saturated Fat 2.681g 5.23g Pastrami
Monounsaturated Fat 2.118g 6.19g Pork
Polyunsaturated fat 0.145g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Pork
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
56%
Pork
Minerals Daily Need Coverage Score
60%
Pastrami
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 1016mg)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 70)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 2.549g)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.