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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.

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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
:
5
Salami
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
131%
Pastrami
131%
Salami
Carbohydrates
0%
Pastrami
2%
Salami
Fats
27%
Pastrami
120%
Salami

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

Which food is preferable in case of diets?

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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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 contains less Sugars?
Pastrami
Pastrami contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pastrami Salami Opinion
Calories 147 336 Salami
Protein 21.8 21.85 Salami
Fats 5.82 25.9 Salami
Vitamin C 0.3 0 Pastrami
Carbs 0.36 2.4 Salami
Cholesterol 68 89 Pastrami
Vitamin D 4 41 Salami
Iron 2.22 1.56 Pastrami
Calcium 10 15 Salami
Potassium 210 316 Salami
Magnesium 17 19 Salami
Sugars 0.1 0.96 Pastrami
Fiber 0 0
Copper 0.091 0.357 Salami
Zinc 4.98 2.93 Pastrami
Starch
Phosphorus 175 191 Salami
Sodium 1078 1740 Pastrami
Vitamin A 42 0 Pastrami
Vitamin E 0.12 0.22 Salami
Vitamin D 0.1 1 Salami
Vitamin B1 0.052 0.367 Salami
Vitamin B2 0.161 0.357 Salami
Vitamin B3 4.26 6.053 Salami
Vitamin B5 0.265 1.201 Salami
Vitamin B6 0.221 0.459 Salami
Vitamin B12 1.87 1.52 Pastrami
Vitamin K 0.7 3.2 Salami
Folate 6 3 Pastrami
Trans Fat 0.586 Pastrami
Saturated Fat 2.681 9.316 Pastrami
Monounsaturated Fat 2.118 11.127 Salami
Polyunsaturated fat 0.145 2.529 Salami
Tryptophan 0.141 0.114 Pastrami
Threonine 0.857 0.521 Pastrami
Isoleucine 0.976 0.675 Pastrami
Leucine 1.706 0.929 Pastrami
Lysine 1.812 1.107 Pastrami
Methionine 0.558 0.301 Pastrami
Phenylalanine 0.847 0.481 Pastrami
Valine 1.065 0.668 Pastrami
Histidine 0.684 0.359 Pastrami
Fructose 0.01 0 Pastrami

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 of 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.