Pork shoulder vs. Pastrami — In-Depth Nutrition Comparison

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A recap on the differences between pork shoulder and pastrami

Pork shoulder has more vitamin B1, selenium, vitamin D, vitamin B6, and vitamin B5; however, pastrami is higher in vitamin B12, zinc, and iron.
Pork shoulder covers your daily vitamin B1 needs 60% more than pastrami.
Pastrami contains 18 times less vitamin D than pork shoulder. Pork shoulder contains 70IU of vitamin D, while pastrami contains 4IU.
Pastrami has less saturated fat.
The glycemic index of pastrami is higher.

Food varieties used in this article are Pork, fresh, shoulder, whole, separable lean, and fat, raw and Beef, cured, pastrami.

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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.

Pork shoulder

Pastrami

Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+43.8%
Contains less SodiumSodium	-94%
Contains more SeleniumSelenium	+44.1%

Contains more IronIron	+111.4%
Contains more ZincZinc	+84.4%
Contains more ManganeseManganese	+145.5%

~equal in Magnesium ~17mg

~equal in Copper ~0.091mg

~equal in Phosphorus ~175mg

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.

Pork shoulder

Pastrami

Contains more Vitamin CVitamin C	+133.3%
Contains more Vitamin EVitamin E	+58.3%
Contains more Vitamin DVitamin D	+1600%
Contains more Vitamin B1Vitamin B1	+1375%
Contains more Vitamin B2Vitamin B2	+70.8%
Contains more Vitamin B5Vitamin B5	+171.3%
Contains more Vitamin B6Vitamin B6	+57.5%

Contains more Vitamin B3Vitamin B3	+11.1%
Contains more Vitamin B12Vitamin B12	+152.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+20%
Contains more CholineCholine	+34.7%

~equal in Vitamin A ~2µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.767mg	0.052mg	60%
Vitamin B12	0.74µg	1.87µg	47%
Sodium	65mg	1078mg	44%
Zinc	2.7mg	4.98mg	21%
Fats	17.99g	5.82g	19%
Saturated fat	6.24g	2.681g	16%
Monounsaturated fat	8.01g	2.118g	15%
Iron	1.05mg	2.22mg	15%
Selenium	25.5µg	17.7µg	14%
Polyunsaturated fat	1.92g	0.145g	12%
Vitamin B6	0.348mg	0.221mg	10%
Vitamin B5	0.719mg	0.265mg	9%
Vitamin B2	0.275mg	0.161mg	9%
Protein	17.18g	21.8g	9%
Vitamin D	70IU	4IU	8%
Vitamin D	1.7µg	0.1µg	8%
Choline	60.6mg	81.6mg	4%
Calories	236kcal	147kcal	4%
Vitamin B3	3.833mg	4.26mg	3%
Potassium	302mg	210mg	3%
Manganese	0.011mg	0.027mg	1%
Phosphorus	182mg	175mg	1%
Copper	0.084mg	0.091mg	1%
Calcium	15mg	10mg	1%
Vitamin K	0µg	0.7µg	1%
Cholesterol	71mg	68mg	1%
Vitamin C	0.7mg	0.3mg	0%
Carbs	0g	0.36g	0%
Net carbs	0g	0.36g	N/A
Magnesium	18mg	17mg	0%
Sugar	0g	0.1g	N/A
Vitamin E	0.19mg	0.12mg	0%
Vitamin A	2µg	2µg	0%
Folate	5µg	6µg	0%
Tryptophan	0.208mg	0.141mg	0%
Threonine	0.768mg	0.857mg	0%
Isoleucine	0.781mg	0.976mg	0%
Leucine	1.36mg	1.706mg	0%
Lysine	1.531mg	1.812mg	0%
Methionine	0.441mg	0.558mg	0%
Phenylalanine	0.681mg	0.847mg	0%
Valine	0.921mg	1.065mg	0%
Histidine	0.656mg	0.684mg	0%
Fructose		0.01g	0%