Pastrami vs. Turkey ham — In-Depth Nutrition Comparison
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A recap on differences between Pastrami and Turkey ham
- Pastrami has more Vitamin B12, Zinc, Iron, and Vitamin B6, however, Turkey ham is higher in Selenium, Phosphorus, Vitamin B1, and Vitamin B2.
- Pastrami covers your daily Vitamin B12 needs 45% more than Turkey ham.
- Turkey ham contains 4 times less Vitamin B6 than Pastrami. Pastrami contains 0.221mg of Vitamin B6, while Turkey ham contains 0.06mg.
- Turkey ham has less Saturated Fat.
Food varieties used in this article are Beef, cured, pastrami and USDA Commodity, turkey ham, dark meat, smoked, frozen.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +122% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +137.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +20.5% |
| Contains more PhosphorusPhosphorus | +65.1% |
| Contains less SodiumSodium | -15.7% |
| Contains more SeleniumSelenium | +115.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +268.3% |
| Contains more Vitamin B12Vitamin B12 | +133.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +26.2% |
| Contains more Vitamin B1Vitamin B1 | +342.3% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +45.5% |
| Contains more CarbsCarbs | +761.1% |
| Contains more OtherOther | +24.5% |
~equal in
Water
~73.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.681 g
Monounsaturated Fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
Saturated Fat:
Sat. Fat
1.2 g
Monounsaturated Fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
| Contains more Mono. FatMonounsaturated Fat | +58.4% |
| Contains less Sat. FatSaturated Fat | -55.2% |
| Contains more Poly. FatPolyunsaturated fat | +502.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.5 g
Glucose:
0.7 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 147kcal | 118kcal |
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| Protein | 21.8g | 16.3g |
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| Fats | 5.82g | 4g |
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| Vitamin C | 0.3mg | 0mg |
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| Net carbs | 0.36g | 3.1g |
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| Carbs | 0.36g | 3.1g |
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| Cholesterol | 68mg | 64mg |
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| Vitamin D | 4IU |
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| Magnesium | 17mg | 16mg |
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| Calcium | 10mg | 7mg |
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| Potassium | 210mg | 253mg |
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| Iron | 2.22mg | 1mg |
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| Sugar | 0.1g | 1.2g |
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| Copper | 0.091mg |
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| Zinc | 4.98mg | 2.1mg |
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| Phosphorus | 175mg | 289mg |
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| Sodium | 1078mg | 909mg |
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| Vitamin A | 42IU | 53IU |
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| Vitamin A | 2µg | 16µg |
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| Vitamin E | 0.12mg |
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| Vitamin D | 0.1µg |
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| Manganese | 0.027mg |
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| Selenium | 17.7µg | 38.2µg |
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| Vitamin B1 | 0.052mg | 0.23mg |
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| Vitamin B2 | 0.161mg | 0.27mg |
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| Vitamin B3 | 4.26mg | 4.12mg |
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| Vitamin B5 | 0.265mg |
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| Vitamin B6 | 0.221mg | 0.06mg |
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| Vitamin B12 | 1.87µg | 0.8µg |
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| Vitamin K | 0.7µg |
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| Folate | 6µg |
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| Choline | 81.6mg |
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| Saturated Fat | 2.681g | 1.2g |
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| Monounsaturated Fat | 2.118g | 1.337g |
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| Polyunsaturated fat | 0.145g | 0.873g |
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| Tryptophan | 0.141mg |
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| Threonine | 0.857mg |
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| Isoleucine | 0.976mg |
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| Leucine | 1.706mg |
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| Lysine | 1.812mg |
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| Methionine | 0.558mg |
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| Phenylalanine | 0.847mg |
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| Valine | 1.065mg |
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| Histidine | 0.684mg |
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| Fructose | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
60%
58%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Turkey ham contains less Sodium (difference - 169mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 1.481g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 70)
Which food is cheaper?
Turkey ham is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pastrami is lower in Sugar (difference - 1.1g)
Which food is richer in minerals?
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami is relatively richer in vitamins