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Pork vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between pork and pastrami?

  • Pork is higher in vitamin B1, selenium, vitamin B6, vitamin B2, and phosphorus, yet pastrami is higher in vitamin B12, zinc, and iron.
  • Pork's daily need coverage for vitamin B1 is 69% more.
  • Pork has 3 times more selenium than pastrami. While pork has 45.3µg of selenium, pastrami has only 17.7µg.
  • The amount of saturated fat in pastrami is lower.
  • The glycemic index of pork is lower.

We used Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Beef, cured, pastrami types in this article.

Infographic

Pork vs Pastrami 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.
Pork
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +101.4%
Contains more PhosphorusPhosphorus +40.6%
Contains less SodiumSodium -94.2%
Contains more SeleniumSelenium +155.9%
Contains more IronIron +155.2%
Contains more CopperCopper +24.7%
Contains more ZincZinc +108.4%
Contains more ManganeseManganese +200%

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
Pork
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 1.5% 0.67% 2.4% 13% 37% 80% 16% 51% 234% 1.8% 4.5%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin B1Vitamin B1 +1586.5%
Contains more Vitamin B2Vitamin B2 +99.4%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin B12Vitamin B12 +167.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
~equal in Vitamin A ~2µg

All nutrients comparison - raw data values

Nutrient Pork Pastrami DV% diff.
Vitamin B1 0.877mg 0.052mg 69%
Selenium 45.3µg 17.7µg 50%
Vitamin B12 0.7µg 1.87µg 49%
Sodium 62mg 1078mg 44%
Zinc 2.39mg 4.98mg 24%
Vitamin B6 0.464mg 0.221mg 19%
Iron 0.87mg 2.22mg 17%
Fats 13.92g 5.82g 12%
Vitamin B2 0.321mg 0.161mg 12%
Saturated fat 5.23g 2.681g 12%
Protein 27.32g 21.8g 11%
Phosphorus 246mg 175mg 10%
Monounsaturated fat 6.19g 2.118g 10%
Vitamin B5 0.698mg 0.265mg 9%
Polyunsaturated fat 1.2g 0.145g 7%
Vitamin D* 53 IU 4 IU 6%
Vitamin D 1.3µg 0.1µg 6%
Potassium 423mg 210mg 6%
Calories 242kcal 147kcal 5%
Vitamin B3 5.037mg 4.26mg 5%
Cholesterol 80mg 68mg 4%
Magnesium 28mg 17mg 3%
Copper 0.073mg 0.091mg 2%
Choline 93.9mg 81.6mg 2%
Calcium 19mg 10mg 1%
Vitamin E 0.29mg 0.12mg 1%
Manganese 0.009mg 0.027mg 1%
Vitamin K 0µg 0.7µg 1%
Protein per 100 calories 11g 15g N/A
Calories per 10 g protein 89kcal 67kcal N/A
Weight per 100 calories 41g 68g N/A
Unsaturated / Saturated Fat ratio 1.4 0.84 N/A
Vitamin C 0.6mg 0.3mg 0%
Net carbs 0g 0.36g N/A
Carbs 0g 0.36g 0%
Sugar 0g 0.1g N/A
Vitamin A 2µg 2µg 0%
Folate 5µg 6µg 0%
Tryptophan 0.338mg 0.141mg 0%
Threonine 1.234mg 0.857mg 0%
Isoleucine 1.26mg 0.976mg 0%
Leucine 2.177mg 1.706mg 0%
Lysine 2.446mg 1.812mg 0%
Methionine 0.712mg 0.558mg 0%
Phenylalanine 1.086mg 0.847mg 0%
Valine 1.473mg 1.065mg 0%
Histidine 1.067mg 0.684mg 0%
Fructose 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +25.3%
Contains more FatsFats +139.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.1%
Contains more OtherOther +179.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 more Mono. FatMonounsaturated fat +192.3%
Contains more Poly. FatPolyunsaturated fat +727.6%
Contains less Sat. FatSaturated fat -48.7%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.