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  6. Pastrami vs. Turkey breast

Pastrami vs. Turkey breast — In-Depth Nutrition Comparison

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What are the main differences between pastrami and turkey breast?

  • Pastrami is richer in vitamin B12, zinc, and iron, yet turkey breast is richer in vitamin B6, selenium, vitamin B5, and vitamin B3.
  • Pastrami's daily need coverage for vitamin B12 is 60% higher.
  • Pastrami has 18 times more sodium than turkey breast. Pastrami has 1078mg of sodium, while turkey breast has 59mg.
  • Turkey breast has a lower glycemic index than pastrami.

We used Beef, cured, pastrami and Turkey, all classes, breast, meat, and skin, raw types in this comparison.

Infographic

Pastrami vs Turkey breast 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Contains more IronIron +85%
Contains more CopperCopper +23%
Contains more ZincZinc +217.2%
Contains more ManganeseManganese +50%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +31%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +26.6%
~equal in Phosphorus ~186mg

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 0% 0.67% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B12Vitamin B12 +345.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B3Vitamin B3 +22.1%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more FolateFolate +16.7%
~equal in Vitamin A ~2µg

All nutrients comparison - raw data values

Nutrient Pastrami Turkey breast DV% diff.
Vitamin B12 1.87µg 0.42µg 60%
Sodium 1078mg 59mg 44%
Zinc 4.98mg 1.57mg 31%
Vitamin B6 0.221mg 0.48mg 20%
Choline 81.6mg 15%
Iron 2.22mg 1.2mg 13%
Polyunsaturated fat 0.145g 1.66g 10%
Selenium 17.7µg 22.4µg 9%
Vitamin B5 0.265mg 0.621mg 7%
Vitamin B3 4.26mg 5.2mg 6%
Vitamin B2 0.161mg 0.115mg 4%
Saturated fat 2.681g 1.91g 4%
Phosphorus 175mg 186mg 2%
Potassium 210mg 275mg 2%
Copper 0.091mg 0.074mg 2%
Magnesium 17mg 24mg 2%
Fats 5.82g 7.02g 2%
Vitamin K 0.7µg 1%
Monounsaturated fat 2.118g 2.66g 1%
Vitamin B1 0.052mg 0.058mg 1%
Calories 147kcal 157kcal 1%
Vitamin E 0.12mg 1%
Vitamin D 4IU 1%
Vitamin D 0.1µg 1%
Cholesterol 68mg 65mg 1%
Protein 21.8g 21.89g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 0.36g 0g N/A
Carbs 0.36g 0g 0%
Calcium 10mg 13mg 0%
Sugar 0.1g N/A
Vitamin A 2µg 2µg 0%
Manganese 0.027mg 0.018mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.141mg 0.242mg 0%
Threonine 0.857mg 0.957mg 0%
Isoleucine 0.976mg 1.099mg 0%
Leucine 1.706mg 1.704mg 0%
Lysine 1.812mg 1.996mg 0%
Methionine 0.558mg 0.616mg 0%
Phenylalanine 0.847mg 0.857mg 0%
Valine 1.065mg 1.141mg 0%
Histidine 0.684mg 0.66mg 0%
Fructose 0.01g 0%
Omega-3 - DHA 0g 0.01g N/A
Omega-3 - DPA 0g 0.01g N/A

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
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +139.4%
Contains more FatsFats +20.6%
~equal in Protein ~21.89g
~equal in Water ~70.05g

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
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Contains less Sat. FatSaturated fat -28.8%
Contains more Mono. FatMonounsaturated fat +25.6%
Contains more Poly. FatPolyunsaturated fat +1044.8%

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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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.