Turkey ham vs. Pastrami — In-Depth Nutrition Comparison
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A recap on the differences between turkey ham and pastrami
- Turkey ham has more selenium, phosphorus, vitamin B1, and vitamin B2; however, pastrami is higher in vitamin B12, zinc, iron, protein, and vitamin B6.
- Pastrami covers your daily vitamin B12 needs 45% more than turkey ham.
- Pastrami contains 4 times less vitamin B1 than turkey ham. Turkey ham contains 0.23mg of vitamin B1, while pastrami contains 0.052mg.
- Turkey ham has less saturated fat.
Food varieties used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, cured, pastrami.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +20.5% |
| Contains more PhosphorusPhosphorus | +65.1% |
| Contains less SodiumSodium | -15.7% |
| Contains more SeleniumSelenium | +115.8% |
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +122% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +137.1% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B1Vitamin B1 | +342.3% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +268.3% |
| Contains more Vitamin B12Vitamin B12 | +133.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.8µg | 1.87µg | 45% |
| Selenium | 38.2µg | 17.7µg | 37% |
| Zinc | 2.1mg | 4.98mg | 26% |
| Phosphorus | 289mg | 175mg | 16% |
| Iron | 1mg | 2.22mg | 15% |
| Vitamin B1 | 0.23mg | 0.052mg | 15% |
| Choline | 81.6mg | 15% | |
| Vitamin B6 | 0.06mg | 0.221mg | 12% |
| Protein | 16.3g | 21.8g | 11% |
| Copper | 0.091mg | 10% | |
| Vitamin B2 | 0.27mg | 0.161mg | 8% |
| Sodium | 909mg | 1078mg | 7% |
| Saturated fat | 1.2g | 2.681g | 7% |
| Vitamin B5 | 0.265mg | 5% | |
| Polyunsaturated fat | 0.873g | 0.145g | 5% |
| Fats | 4g | 5.82g | 3% |
| Vitamin A | 16µg | 2µg | 2% |
| Folate | 6µg | 2% | |
| Monounsaturated fat | 1.337g | 2.118g | 2% |
| Calories | 118kcal | 147kcal | 1% |
| Carbs | 3.1g | 0.36g | 1% |
| Cholesterol | 64mg | 68mg | 1% |
| Vitamin D* | 4 IU | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Potassium | 253mg | 210mg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Manganese | 0.027mg | 1% | |
| Vitamin B3 | 4.12mg | 4.26mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Protein per 100 calories | 14g | 15g | N/A |
| Calories per 10 g protein | 72kcal | 67kcal | N/A |
| Weight per 100 calories | 85g | 68g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 0.84 | N/A |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 3.1g | 0.36g | N/A |
| Magnesium | 16mg | 17mg | 0% |
| Calcium | 7mg | 10mg | 0% |
| Sugar | 1.2g | 0.1g | N/A |
| Tryptophan | 0.141mg | 0% | |
| Threonine | 0.857mg | 0% | |
| Isoleucine | 0.976mg | 0% | |
| Leucine | 1.706mg | 0% | |
| Lysine | 1.812mg | 0% | |
| Methionine | 0.558mg | 0% | |
| Phenylalanine | 0.847mg | 0% | |
| Valine | 1.065mg | 0% | |
| Histidine | 0.684mg | 0% | |
| Fructose | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
21.8 g
Fats:
5.82 g
Carbs:
0.36 g
Water:
69.53 g
Other:
2.49 g
| Contains more CarbsCarbs | +761.1% |
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +45.5% |
~equal in
Water
~69.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.2 g
Monounsaturated fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
Saturated fat:
Sat. Fat
2.681 g
Monounsaturated fat:
Mono. Fat
2.118 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains less Sat. FatSaturated fat | -55.2% |
| Contains more Poly. FatPolyunsaturated fat | +502.1% |
| Contains more Mono. FatMonounsaturated fat | +58.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.5 g
Glucose:
0.7 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
