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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salami
5
:
Contains more Calcium +50%
Contains more Potassium +50.5%
Contains more Magnesium +11.8%
Contains more Copper +292.3%
Contains more Iron +42.3%
Contains more Zinc +70%
Contains less Sodium -38%
Equal in Phosphorus - 175
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 28% 14% 119% 80% 82% 227%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 3% 19% 13% 31% 136% 75% 141%
Contains more Calcium +50%
Contains more Potassium +50.5%
Contains more Magnesium +11.8%
Contains more Copper +292.3%
Contains more Iron +42.3%
Contains more Zinc +70%
Contains less Sodium -38%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +23%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 30% 92% 83% 114% 73% 106% 191% 8% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 3% 3% 3% 14% 38% 80% 16% 51% 234% 2% 5%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +23%
Contains more Folate +100%

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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

Which food is preferable for your diet?

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

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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 Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 21mg)
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 Saturated Fat?
Pastrami
Pastrami is lower in Saturated Fat (difference - 6.635g)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $0.5)

All nutrients comparison - raw data values

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

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.