Pastrami vs. Pork shoulder — In-Depth Nutrition Comparison

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A recap on the differences between pastrami and pork shoulder

Pastrami has more vitamin B12, zinc, and iron; however, pork shoulder is higher in vitamin B1, selenium, vitamin D, vitamin B6, and vitamin B5.
Pork shoulder covers your daily vitamin B1 needs 60% more than pastrami.
Pork shoulder contains 17 times less sodium than pastrami. Pastrami contains 1078mg of sodium, while pork shoulder contains 65mg.
The glycemic index of pastrami is higher.

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

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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.

Pastrami

Pork shoulder

Contains more IronIron	+111.4%
Contains more ZincZinc	+84.4%
Contains more ManganeseManganese	+145.5%

Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+43.8%
Contains less SodiumSodium	-94%
Contains more SeleniumSelenium	+44.1%

~equal in Magnesium ~18mg

~equal in Copper ~0.084mg

~equal in Phosphorus ~182mg

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

Pork shoulder

Contains more Vitamin B12Vitamin B12	+152.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+20%
Contains more CholineCholine	+34.7%

Contains more Vitamin CVitamin C	+133.3%
Contains more Vitamin EVitamin E	+58.3%
Contains more Vitamin DVitamin D	+1600%
Contains more Vitamin B1Vitamin B1	+1375%
Contains more Vitamin B2Vitamin B2	+70.8%
Contains more Vitamin B5Vitamin B5	+171.3%
Contains more Vitamin B6Vitamin B6	+57.5%

~equal in Vitamin A ~2µg

~equal in Vitamin B3 ~3.833mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.052mg	0.767mg	60%
Vitamin B12	1.87µg	0.74µg	47%
Sodium	1078mg	65mg	44%
Zinc	4.98mg	2.7mg	21%
Fats	5.82g	17.99g	19%
Saturated fat	2.681g	6.24g	16%
Monounsaturated fat	2.118g	8.01g	15%
Iron	2.22mg	1.05mg	15%
Selenium	17.7µg	25.5µg	14%
Polyunsaturated fat	0.145g	1.92g	12%
Vitamin B6	0.221mg	0.348mg	10%
Vitamin B5	0.265mg	0.719mg	9%
Vitamin B2	0.161mg	0.275mg	9%
Protein	21.8g	17.18g	9%
Vitamin D	4IU	70IU	8%
Vitamin D	0.1µg	1.7µg	8%
Choline	81.6mg	60.6mg	4%
Calories	147kcal	236kcal	4%
Vitamin B3	4.26mg	3.833mg	3%
Potassium	210mg	302mg	3%
Manganese	0.027mg	0.011mg	1%
Phosphorus	175mg	182mg	1%
Copper	0.091mg	0.084mg	1%
Calcium	10mg	15mg	1%
Vitamin K	0.7µg	0µg	1%
Cholesterol	68mg	71mg	1%
Vitamin C	0.3mg	0.7mg	0%
Carbs	0.36g	0g	0%
Net carbs	0.36g	0g	N/A
Magnesium	17mg	18mg	0%
Sugar	0.1g	0g	N/A
Vitamin E	0.12mg	0.19mg	0%
Vitamin A	2µg	2µg	0%
Folate	6µg	5µg	0%
Tryptophan	0.141mg	0.208mg	0%
Threonine	0.857mg	0.768mg	0%
Isoleucine	0.976mg	0.781mg	0%
Leucine	1.706mg	1.36mg	0%
Lysine	1.812mg	1.531mg	0%
Methionine	0.558mg	0.441mg	0%
Phenylalanine	0.847mg	0.681mg	0%
Valine	1.065mg	0.921mg	0%
Histidine	0.684mg	0.656mg	0%
Fructose	0.01g		0%