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Liver vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between liver and pastrami?

  • Pastrami has less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and folate than liver.
  • Liver's daily need coverage for vitamin B12 is 700% higher.
  • Liver has 429 times more vitamin A than pastrami. Liver has 17997IU of vitamin A, while pastrami has 42IU.
  • Pastrami contains less cholesterol.
  • Liver has a lower glycemic index than pastrami.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beef, cured, pastrami types in this comparison.

Infographic

Liver vs Pastrami 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.
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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%
Contains more IronIron +707.2%
Contains more CopperCopper +596.7%
Contains more ZincZinc +34.9%
Contains more PhosphorusPhosphorus +37.7%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1011.1%
Contains more SeleniumSelenium +281.4%
Contains more MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +40%
~equal in Calcium ~10mg

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.
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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%
Contains more Vitamin CVitamin C +7766.7%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B1Vitamin B1 +396.2%
Contains more Vitamin B2Vitamin B2 +1264%
Contains more Vitamin B3Vitamin B3 +98%
Contains more Vitamin B5Vitamin B5 +1701.5%
Contains more Vitamin B6Vitamin B6 +157.9%
Contains more Vitamin B12Vitamin B12 +898.4%
Contains more FolateFolate +2616.7%

All nutrients comparison - raw data values

Nutrient Liver Pastrami DV% diff.
Vitamin B12 18.67µg 1.87µg 700%
Vitamin A 5405µg 2µg 600%
Iron 17.92mg 2.22mg 196%
Vitamin B2 2.196mg 0.161mg 157%
Cholesterol 355mg 68mg 96%
Selenium 67.5µg 17.7µg 91%
Vitamin B5 4.774mg 0.265mg 90%
Copper 0.634mg 0.091mg 60%
Sodium 49mg 1078mg 45%
Folate 163µg 6µg 39%
Vitamin B6 0.57mg 0.221mg 27%
Vitamin B3 8.435mg 4.26mg 26%
Vitamin C 23.6mg 0.3mg 26%
Vitamin B1 0.258mg 0.052mg 17%
Zinc 6.72mg 4.98mg 16%
Choline 81.6mg 15%
Manganese 0.3mg 0.027mg 12%
Phosphorus 241mg 175mg 9%
Protein 26.02g 21.8g 8%
Saturated fat 1.41g 2.681g 6%
Polyunsaturated fat 1.05g 0.145g 6%
Monounsaturated fat 0.63g 2.118g 4%
Potassium 150mg 210mg 2%
Fats 4.4g 5.82g 2%
Vitamin K 0.7µg 1%
Calories 165kcal 147kcal 1%
Vitamin D 0.1µg 1%
Vitamin E 0.12mg 1%
Magnesium 14mg 17mg 1%
Vitamin D 4IU 1%
Carbs 3.76g 0.36g 1%
Net carbs 3.76g 0.36g N/A
Calcium 10mg 10mg 0%
Sugar 0.1g N/A
Tryptophan 0.366mg 0.141mg 0%
Threonine 1.107mg 0.857mg 0%
Isoleucine 1.32mg 0.976mg 0%
Leucine 2.319mg 1.706mg 0%
Lysine 2.007mg 1.812mg 0%
Methionine 0.645mg 0.558mg 0%
Phenylalanine 1.274mg 0.847mg 0%
Valine 1.607mg 1.065mg 0%
Histidine 0.708mg 0.684mg 0%
Fructose 0.01g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more ProteinProtein +19.4%
Contains more CarbsCarbs +944.4%
Contains more FatsFats +32.3%
Contains more OtherOther +66%
~equal in Water ~69.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +624.1%
Contains more Mono. FatMonounsaturated fat +236.2%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.