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Pastrami vs. Salami — In-Depth Nutrition Comparison

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The main differences between Pastrami and Salami

  • Pastrami is richer in Zinc, yet Salami is richer in Manganese, Copper, Vitamin B1, Selenium, Vitamin B5, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Manganese from Salami is 41% higher.
  • Pastrami contains 2 times more Zinc than Salami. Pastrami contains 4.98mg of Zinc, while Salami contains 2.93mg.
  • Pastrami contains less Sodium.

Food types used in this article are Beef, cured, pastrami and Salami, cooked, beef and pork.

Infographic

Pastrami vs Salami 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.
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%
Salami
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more IronIron +42.3%
Contains more ZincZinc +70%
Contains less SodiumSodium -38%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +50.5%
Contains more CopperCopper +292.3%
Contains more ManganeseManganese +3522.2%
Contains more SeleniumSelenium +76.8%
~equal in Phosphorus ~191mg

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% 2.5% 2.4% 3% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Salami
9
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% 4.4% 30% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +23%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +605.8%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +42.1%
Contains more Vitamin B5Vitamin B5 +353.2%
Contains more Vitamin B6Vitamin B6 +107.7%
Contains more Vitamin KVitamin K +357.1%
Contains more CholineCholine +14.6%

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
Salami
4
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more WaterWater +53.9%
Contains more FatsFats +345%
Contains more CarbsCarbs +566.7%
Contains more OtherOther +87.1%
~equal in Protein ~21.85g

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
Salami
2
41% 48% 11%
Saturated Fat: Sat. Fat 9.316 g
Monounsaturated Fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated Fat -71.2%
Contains more Mono. FatMonounsaturated Fat +425.4%
Contains more Poly. FatPolyunsaturated fat +1644.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Salami
2
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Salami Opinion
Calories 147kcal 336kcal Salami
Protein 21.8g 21.85g Salami
Fats 5.82g 25.9g Salami
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 2.4g Salami
Carbs 0.36g 2.4g Salami
Cholesterol 68mg 89mg Pastrami
Vitamin D 4IU 41IU Salami
Magnesium 17mg 19mg Salami
Calcium 10mg 15mg Salami
Potassium 210mg 316mg Salami
Iron 2.22mg 1.56mg Pastrami
Sugar 0.1g 0.96g Pastrami
Copper 0.091mg 0.357mg Salami
Zinc 4.98mg 2.93mg Pastrami
Phosphorus 175mg 191mg Salami
Sodium 1078mg 1740mg Pastrami
Vitamin A 42IU 0IU Pastrami
Vitamin A 2µg 0µg Pastrami
Vitamin E 0.12mg 0.22mg Salami
Vitamin D 0.1µg 1µg Salami
Manganese 0.027mg 0.978mg Salami
Selenium 17.7µg 31.3µg Salami
Vitamin B1 0.052mg 0.367mg Salami
Vitamin B2 0.161mg 0.357mg Salami
Vitamin B3 4.26mg 6.053mg Salami
Vitamin B5 0.265mg 1.201mg Salami
Vitamin B6 0.221mg 0.459mg Salami
Vitamin B12 1.87µg 1.52µg Pastrami
Vitamin K 0.7µg 3.2µg Salami
Folate 6µg 3µg Pastrami
Trans Fat 0.586g Pastrami
Choline 81.6mg 93.5mg Salami
Saturated Fat 2.681g 9.316g Pastrami
Monounsaturated Fat 2.118g 11.127g Salami
Polyunsaturated fat 0.145g 2.529g Salami
Tryptophan 0.141mg 0.114mg Pastrami
Threonine 0.857mg 0.521mg Pastrami
Isoleucine 0.976mg 0.675mg Pastrami
Leucine 1.706mg 0.929mg Pastrami
Lysine 1.812mg 1.107mg Pastrami
Methionine 0.558mg 0.301mg Pastrami
Phenylalanine 0.847mg 0.481mg Pastrami
Valine 1.065mg 0.668mg Pastrami
Histidine 0.684mg 0.359mg Pastrami
Fructose 0.01g 0g Pastrami
Omega-3 - ALA 0.126g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Pastrami
58%
Salami
Minerals Daily Need Coverage Score
60%
Pastrami
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 662mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 6.635g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.5)

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.