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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" charts 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 Manganese +3522.2%
Contains more Selenium +76.8%
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 Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 84% 13% 75% 19% 141% 136% 31% 4% 97%
Contains more Calcium +50%
Contains more Magnesium +11.8%
Contains more Potassium +50.5%
Contains more Copper +292.3%
Contains more Manganese +3522.2%
Contains more Selenium +76.8%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +345%
Contains more Carbs +566.7%
Contains more Other +87.1%
Contains more Water +53.9%
Equal in Protein - 21.8
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 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 Fats +345%
Contains more Carbs +566.7%
Contains more Other +87.1%
Contains more Water +53.9%
Equal in Protein - 21.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +425.4%
Contains more Polyunsaturated fat +1644.1%
Contains less Saturated Fat -71.2%
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
54% 43% 3%
Saturated Fat: 2.681 g
Monounsaturated Fat: 2.118 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +425.4%
Contains more Polyunsaturated fat +1644.1%
Contains less Saturated Fat -71.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0g 0.01g Pastrami
Sugar 0.96g 0.1g Pastrami
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
Manganese 0.978mg 0.027mg Salami
Selenium 31.3µg 17.7µg Salami
Vitamin A 0IU 42IU Pastrami
Vitamin A RAE 0µg 2µg 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 Pastrami
Saturated Fat 9.316g 2.681g Pastrami
Monounsaturated Fat 11.127g 2.118g Salami
Polyunsaturated fat 2.529g 0.145g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g 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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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
58%
Salami
37%
Pastrami
Minerals Daily Need Coverage Score
91%
Salami
60%
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

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. 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.