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Pastrami vs. Pork loin — In-Depth Nutrition Comparison

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A recap on the differences between pastrami and pork loin

  • Pastrami has more vitamin B12, zinc, and iron; however, pork loin is higher in vitamin B1, selenium, vitamin B6, vitamin B5, and vitamin B2.
  • Pork loin covers your daily vitamin B1 needs 71% more than pastrami.
  • Pork loin contains 22 times less sodium than pastrami. Pastrami contains 1078mg of sodium, while pork loin contains 50mg.
  • The glycemic index of pastrami is higher.

Food varieties used in this article are Beef, cured, pastrami and Pork, fresh, loin, whole, separable lean, and fat, raw.

Infographic

Pastrami vs Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +181%
Contains more CopperCopper +62.5%
Contains more ZincZinc +186.2%
Contains more ManganeseManganese +145.5%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +69.5%
Contains more PhosphorusPhosphorus +12.6%
Contains less SodiumSodium -95.4%
Contains more SeleniumSelenium +87.6%

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 2% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin B12Vitamin B12 +252.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +17.1%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +1632.7%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B5Vitamin B5 +172.8%
Contains more Vitamin B6Vitamin B6 +113.6%
~equal in Vitamin A ~2µg
~equal in Vitamin B3 ~4.58mg

All nutrients comparison - raw data values

Nutrient Pastrami Pork loin DV% diff.
Vitamin B1 0.052mg 0.901mg 71%
Vitamin B12 1.87µg 0.53µg 56%
Sodium 1078mg 50mg 45%
Zinc 4.98mg 1.74mg 29%
Selenium 17.7µg 33.2µg 28%
Vitamin B6 0.221mg 0.472mg 19%
Iron 2.22mg 0.79mg 18%
Fats 5.82g 12.58g 10%
Monounsaturated fat 2.118g 5.61g 9%
Vitamin B5 0.265mg 0.723mg 9%
Polyunsaturated fat 0.145g 1.34g 8%
Saturated fat 2.681g 4.36g 8%
Vitamin B2 0.161mg 0.248mg 7%
Potassium 210mg 356mg 4%
Protein 21.8g 19.74g 4%
Copper 0.091mg 0.056mg 4%
Calories 147kcal 198kcal 3%
Phosphorus 175mg 197mg 3%
Choline 81.6mg 69.7mg 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin B3 4.26mg 4.58mg 2%
Vitamin D 4IU 21IU 2%
Cholesterol 68mg 63mg 2%
Manganese 0.027mg 0.011mg 1%
Calcium 10mg 18mg 1%
Magnesium 17mg 21mg 1%
Vitamin K 0.7µg 0µg 1%
Folate 6µg 1µg 1%
Vitamin E 0.12mg 0.21mg 1%
Vitamin C 0.3mg 0.6mg 0%
Carbs 0.36g 0g 0%
Net carbs 0.36g 0g N/A
Sugar 0.1g 0g N/A
Vitamin A 2µg 2µg 0%
Tryptophan 0.141mg 0.244mg 0%
Threonine 0.857mg 0.891mg 0%
Isoleucine 0.976mg 0.91mg 0%
Leucine 1.706mg 1.572mg 0%
Lysine 1.812mg 1.766mg 0%
Methionine 0.558mg 0.514mg 0%
Phenylalanine 0.847mg 0.785mg 0%
Valine 1.065mg 1.064mg 0%
Histidine 0.684mg 0.77mg 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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +227.6%
Contains more FatsFats +116.2%
~equal in Protein ~19.74g
~equal in Water ~66.92g

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
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +164.9%
Contains more Poly. FatPolyunsaturated fat +824.1%

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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. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.