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Salami vs Pastrami - In-Depth Nutrition Comparison

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The main differences between Salami and Pastrami

  • Salami is richer in Manganese, Copper, Vitamin B1, Selenium, Vitamin B5, Vitamin B6, and Vitamin B2, yet Pastrami is richer in Zinc.
  • Daily need coverage for Manganese from Salami is 41% higher.
  • Salami contains 7 times more Vitamin B1 than Pastrami. Salami contains 0.367mg of Vitamin B1, while Pastrami contains 0.052mg.
  • Pastrami contains less Saturated Fat.

Food types used in this article are Salami, cooked, beef and pork and Beef, cured, pastrami.

Infographic

Salami 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Magnesium +11.8%
Contains more Potassium +50.5%
Contains more Copper +292.3%
Contains more Iron +42.3%
Contains less Sodium -38%
Contains more Zinc +70%
Equal in Phosphorus - 175
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 84% 13% 75% 19% 141% 136% 31%
Contains more Calcium +50%
Contains more Magnesium +11.8%
Contains more Potassium +50.5%
Contains more Copper +292.3%
Contains more Iron +42.3%
Contains less Sodium -38%
Contains more Zinc +70%
Equal in Phosphorus - 175

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salami
8
:
Contains more Vitamin E +83.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +605.8%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +107.7%
Contains more Vitamin K +357.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 3% 3% 1% 14% 38% 80% 16% 51% 5% 234% 2%
Contains more Vitamin E +83.3%
Contains more Vitamin D +900%
Contains more Vitamin B1 +605.8%
Contains more Vitamin B2 +121.7%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B5 +353.2%
Contains more Vitamin B6 +107.7%
Contains more Vitamin K +357.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin B12 +23%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salami Pastrami
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Salami Pastrami Opinion
Net carbs 2.4g 0.36g Salami
Protein 21.85g 21.8g Salami
Fats 25.9g 5.82g Salami
Carbs 2.4g 0.36g Salami
Calories 336kcal 147kcal Salami
Starch g g
Fructose 0g 0.01g Pastrami
Sugar 0.96g 0.1g Pastrami
Fiber 0g 0g
Calcium 15mg 10mg Salami
Iron 1.56mg 2.22mg Pastrami
Magnesium 19mg 17mg Salami
Phosphorus 191mg 175mg Salami
Potassium 316mg 210mg Salami
Sodium 1740mg 1078mg Pastrami
Zinc 2.93mg 4.98mg Pastrami
Copper 0.357mg 0.091mg Salami
Vitamin A 0IU 42IU Pastrami
Vitamin E 0.22mg 0.12mg Salami
Vitamin D 41IU 4IU Salami
Vitamin D 1µg 0.1µg Salami
Vitamin C 0mg 0.3mg Pastrami
Vitamin B1 0.367mg 0.052mg Salami
Vitamin B2 0.357mg 0.161mg Salami
Vitamin B3 6.053mg 4.26mg Salami
Vitamin B5 1.201mg 0.265mg Salami
Vitamin B6 0.459mg 0.221mg Salami
Folate 3µg 6µg Pastrami
Vitamin B12 1.52µg 1.87µg Pastrami
Vitamin K 3.2µg 0.7µg Salami
Tryptophan 0.114mg 0.141mg Pastrami
Threonine 0.521mg 0.857mg Pastrami
Isoleucine 0.675mg 0.976mg Pastrami
Leucine 0.929mg 1.706mg Pastrami
Lysine 1.107mg 1.812mg Pastrami
Methionine 0.301mg 0.558mg Pastrami
Phenylalanine 0.481mg 0.847mg Pastrami
Valine 0.668mg 1.065mg Pastrami
Histidine 0.359mg 0.684mg Pastrami
Cholesterol 89mg 68mg Pastrami
Trans Fat 0.586g g Pastrami
Saturated Fat 9.316g 2.681g Pastrami
Monounsaturated Fat 11.127g 2.118g Salami
Polyunsaturated fat 2.529g 0.145g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Pastrami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
58
Salami
37
Pastrami
Mineral Summary Score
77
Salami
62
Pastrami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
131%
Salami
131%
Pastrami
Carbohydrates
2%
Salami
0%
Pastrami
Fats
120%
Salami
27%
Pastrami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Pastrami
Pastrami contains less Sodium (difference - 662mg)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 6.635g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.5)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.