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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42.3%
Contains more Zinc +70%
Contains less Sodium -38%
Contains more Calcium +50%
Contains more Potassium +50.5%
Contains more Magnesium +11.8%
Contains more Copper +292.3%
Equal in Phosphorus - 191
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 3% 19% 13% 31% 136% 75% 141%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 28% 14% 119% 80% 82% 227%
Contains more Iron +42.3%
Contains more Zinc +70%
Contains less Sodium -38%
Contains more Calcium +50%
Contains more Potassium +50.5%
Contains more Magnesium +11.8%
Contains more Copper +292.3%
Equal in Phosphorus - 191

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Salami
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +23%
Contains more Folate +100%
Contains more Vitamin E +83.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +605.8%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +107.7%
Contains more Vitamin K +357.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 3% 3% 3% 14% 38% 80% 16% 51% 234% 2% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 30% 92% 83% 114% 73% 106% 191% 8% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +23%
Contains more Folate +100%
Contains more Vitamin E +83.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +605.8%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +107.7%
Contains more Vitamin K +357.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Iron 2.22mg 1.56mg Pastrami
Calcium 10mg 15mg Salami
Potassium 210mg 316mg Salami
Magnesium 17mg 19mg Salami
Sugar 0.1g 0.96g Pastrami
Fiber 0g 0g
Copper 0.091mg 0.357mg Salami
Zinc 4.98mg 2.93mg Pastrami
Starch g g
Phosphorus 175mg 191mg Salami
Sodium 1078mg 1740mg Pastrami
Vitamin A 42IU 0IU Pastrami
Vitamin E 0.12mg 0.22mg Salami
Vitamin D 0.1µg 1µg 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 g 0.586g Pastrami
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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Pastrami
58
Salami
Mineral Summary Score
62
Pastrami
77
Salami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
131%
Pastrami
131%
Salami
Carbohydrates
0%
Pastrami
2%
Salami
Fats
27%
Pastrami
120%
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

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. 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.