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Pastrami vs. Turkey meat — In-Depth Nutrition Comparison

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Differences between Pastrami and Turkey meat

  • Pastrami has more Vitamin B12, Zinc, and Iron, while Turkey meat has more Vitamin B3, Vitamin B6, Selenium, Vitamin B5, and Vitamin B2.
  • Pastrami's daily need coverage for Sodium is 42% higher.
  • Turkey meat contains 2 times less Iron than Pastrami. Pastrami contains 2.22mg of Iron, while Turkey meat contains 1.09mg.
  • The amount of Sodium in Turkey meat is lower.

The food types used in this comparison are Beef, cured, pastrami and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Pastrami vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more IronIron +103.7%
Contains more ZincZinc +100.8%
Contains more ManganeseManganese +92.9%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +13.8%
Contains more PhosphorusPhosphorus +27.4%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +68.4%
~equal in Copper ~0.093mg

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%
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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B12Vitamin B12 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin B5Vitamin B5 +257.7%
Contains more Vitamin B6Vitamin B6 +178.7%
Contains more FolateFolate +50%
~equal in Vitamin A ~39IU
~equal in Choline ~87.4mg

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +500%
Contains more OtherOther +418.8%
Contains more ProteinProtein +31%
Contains more FatsFats +27%
~equal in Water ~63.52g

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% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated Fat -19.6%
Contains more Mono. FatMonounsaturated Fat +25%
Contains more Poly. FatPolyunsaturated fat +1361.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastrami Turkey meat Opinion
Calories 147kcal 189kcal Turkey meat
Protein 21.8g 28.55g Turkey meat
Fats 5.82g 7.39g Turkey meat
Vitamin C 0.3mg 0mg Pastrami
Net carbs 0.36g 0.06g Pastrami
Carbs 0.36g 0.06g Pastrami
Cholesterol 68mg 109mg Pastrami
Vitamin D 4IU 15IU Turkey meat
Magnesium 17mg 30mg Turkey meat
Calcium 10mg 14mg Turkey meat
Potassium 210mg 239mg Turkey meat
Iron 2.22mg 1.09mg Pastrami
Sugar 0.1g 0g Turkey meat
Copper 0.091mg 0.093mg Turkey meat
Zinc 4.98mg 2.48mg Pastrami
Phosphorus 175mg 223mg Turkey meat
Sodium 1078mg 103mg Turkey meat
Vitamin A 42IU 39IU Pastrami
Vitamin A 2µg 12µg Turkey meat
Vitamin E 0.12mg 0.07mg Pastrami
Vitamin D 0.1µg 0.4µg Turkey meat
Manganese 0.027mg 0.014mg Pastrami
Selenium 17.7µg 29.8µg Turkey meat
Vitamin B1 0.052mg 0.045mg Pastrami
Vitamin B2 0.161mg 0.281mg Turkey meat
Vitamin B3 4.26mg 9.573mg Turkey meat
Vitamin B5 0.265mg 0.948mg Turkey meat
Vitamin B6 0.221mg 0.616mg Turkey meat
Vitamin B12 1.87µg 1.02µg Pastrami
Vitamin K 0.7µg 0µg Pastrami
Folate 6µg 9µg Turkey meat
Trans Fat 0.101g Pastrami
Choline 81.6mg 87.4mg Turkey meat
Saturated Fat 2.681g 2.155g Turkey meat
Monounsaturated Fat 2.118g 2.647g Turkey meat
Polyunsaturated fat 0.145g 2.119g Turkey meat
Tryptophan 0.141mg 0.291mg Turkey meat
Threonine 0.857mg 1.004mg Turkey meat
Isoleucine 0.976mg 0.796mg Pastrami
Leucine 1.706mg 1.925mg Turkey meat
Lysine 1.812mg 2.282mg Turkey meat
Methionine 0.558mg 0.724mg Turkey meat
Phenylalanine 0.847mg 0.903mg Turkey meat
Valine 1.065mg 0.902mg Pastrami
Histidine 0.684mg 0.749mg Turkey meat
Fructose 0.01g Pastrami
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pastrami Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
60%
Pastrami
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 975mg)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 70)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 41mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.