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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.

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
6
:
Contains more Calcium +90%
Contains more Magnesium +64.7%
Contains more Phosphorus +40.6%
Contains more Potassium +101.4%
Contains less Sodium -94.2%
Contains more Selenium +155.9%
Contains more Iron +155.2%
Contains more Zinc +108.4%
Contains more Copper +24.7%
Contains more Manganese +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +90%
Contains more Magnesium +64.7%
Contains more Phosphorus +40.6%
Contains more Potassium +101.4%
Contains less Sodium -94.2%
Contains more Selenium +155.9%
Contains more Iron +155.2%
Contains more Zinc +108.4%
Contains more Copper +24.7%
Contains more Manganese +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
9
:
Contains more Vitamin E +141.7%
Contains more Vitamin D +1200%
Contains more Vitamin C +100%
Contains more Vitamin B1 +1586.5%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +110%
Contains more Choline +15.1%
Contains more Vitamin A +500%
Contains more Folate +20%
Contains more Vitamin B12 +167.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 52% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 45% 2%
Contains more Vitamin E +141.7%
Contains more Vitamin D +1200%
Contains more Vitamin C +100%
Contains more Vitamin B1 +1586.5%
Contains more Vitamin B2 +99.4%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +110%
Contains more Choline +15.1%
Contains more Vitamin A +500%
Contains more Folate +20%
Contains more Vitamin B12 +167.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
:
Contains more Protein +25.3%
Contains more Fats +139.2%
Contains more Carbs +∞%
Contains more Water +20.1%
Contains more Other +179.8%
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 Protein +25.3%
Contains more Fats +139.2%
Contains more Carbs +∞%
Contains more Water +20.1%
Contains more Other +179.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
:
Contains more Monounsaturated Fat +192.3%
Contains more Polyunsaturated fat +727.6%
Contains less Saturated Fat -48.7%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +192.3%
Contains more Polyunsaturated fat +727.6%
Contains less Saturated Fat -48.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Pastrami Opinion
Net carbs 0g 0.36g Pastrami
Protein 27.32g 21.8g Pork
Fats 13.92g 5.82g Pork
Carbs 0g 0.36g Pastrami
Calories 242kcal 147kcal Pork
Fructose 0.01g Pastrami
Sugar 0g 0.1g Pork
Calcium 19mg 10mg Pork
Iron 0.87mg 2.22mg Pastrami
Magnesium 28mg 17mg Pork
Phosphorus 246mg 175mg Pork
Potassium 423mg 210mg Pork
Sodium 62mg 1078mg Pork
Zinc 2.39mg 4.98mg Pastrami
Copper 0.073mg 0.091mg Pastrami
Manganese 0.009mg 0.027mg Pastrami
Selenium 45.3µg 17.7µg Pork
Vitamin A 7IU 42IU Pastrami
Vitamin A RAE 2µg 2µg
Vitamin E 0.29mg 0.12mg Pork
Vitamin D 53IU 4IU Pork
Vitamin D 1.3µg 0.1µg Pork
Vitamin C 0.6mg 0.3mg Pork
Vitamin B1 0.877mg 0.052mg Pork
Vitamin B2 0.321mg 0.161mg Pork
Vitamin B3 5.037mg 4.26mg Pork
Vitamin B5 0.698mg 0.265mg Pork
Vitamin B6 0.464mg 0.221mg Pork
Folate 5µg 6µg Pastrami
Vitamin B12 0.7µg 1.87µg Pastrami
Choline 93.9mg 81.6mg Pork
Vitamin K 0µg 0.7µg Pastrami
Tryptophan 0.338mg 0.141mg Pork
Threonine 1.234mg 0.857mg Pork
Isoleucine 1.26mg 0.976mg Pork
Leucine 2.177mg 1.706mg Pork
Lysine 2.446mg 1.812mg Pork
Methionine 0.712mg 0.558mg Pork
Phenylalanine 1.086mg 0.847mg Pork
Valine 1.473mg 1.065mg Pork
Histidine 1.067mg 0.684mg Pork
Cholesterol 80mg 68mg Pastrami
Saturated Fat 5.23g 2.681g Pastrami
Monounsaturated Fat 6.19g 2.118g Pork
Polyunsaturated fat 1.2g 0.145g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Pork
38%
Pastrami
Minerals Daily Need Coverage Score
55%
Pork
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 1016mg)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 70)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 2.549g)
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.

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.