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Turkey leg vs. Pastrami — In-Depth Nutrition Comparison

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How are turkey leg and pastrami different?

  • Turkey leg is richer in vitamin B5, selenium, vitamin B6, and copper, while pastrami is higher in vitamin B12, zinc, vitamin B3, and iron.
  • Pastrami covers your daily need for vitamin B12, 62% more than turkey leg.
  • Turkey leg contains 4 times more vitamin B5 than pastrami. Turkey leg contains 1.09mg of vitamin B5, while pastrami contains 0.265mg.
  • Turkey leg is lower in sodium.
  • Pastrami has a higher glycemic index (70) than turkey leg (0).

Turkey, all classes, leg, meat and skin, raw and Beef, cured, pastrami types were used in this article.

Infographic

Turkey leg 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +30%
Contains more CopperCopper +56%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +49.2%
Contains more IronIron +29.1%
Contains more ZincZinc +61.2%
Contains more ManganeseManganese +22.7%
~equal in Phosphorus ~175mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 19% 49% 55% 65% 78% 49% 0% 7.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B5Vitamin B5 +311.3%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B12Vitamin B12 +379.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 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 FatsFats +15.5%
Contains more ProteinProtein +11.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +137.1%
~equal in Water ~69.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 35% 31%
Saturated fat: Sat. Fat 2.06 g
Monounsaturated fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 g
54% 43% 3%
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 -23.2%
Contains more Poly. FatPolyunsaturated fat +1162.1%
~equal in Monounsaturated fat ~2.118g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey leg Pastrami DV% diff.
Vitamin B12 0.39µg 1.87µg 62%
Sodium 74mg 1078mg 44%
Vitamin B5 1.09mg 0.265mg 17%
Zinc 3.09mg 4.98mg 17%
Selenium 26.4µg 17.7µg 16%
Choline 81.6mg 15%
Polyunsaturated fat 1.83g 0.145g 11%
Vitamin B6 0.34mg 0.221mg 9%
Vitamin B3 2.947mg 4.26mg 8%
Copper 0.142mg 0.091mg 6%
Iron 1.72mg 2.22mg 6%
Protein 19.54g 21.8g 5%
Vitamin B2 0.211mg 0.161mg 4%
Saturated fat 2.06g 2.681g 3%
Potassium 273mg 210mg 2%
Vitamin B1 0.077mg 0.052mg 2%
Calcium 17mg 10mg 1%
Vitamin K 0.7µg 1%
Magnesium 21mg 17mg 1%
Vitamin D 4IU 1%
Vitamin E 0.12mg 1%
Vitamin D 0.1µg 1%
Cholesterol 71mg 68mg 1%
Fats 6.72g 5.82g 1%
Folate 10µg 6µg 1%
Calories 144kcal 147kcal 0%
Vitamin C 0mg 0.3mg 0%
Carbs 0g 0.36g 0%
Net carbs 0g 0.36g N/A
Sugar 0.1g N/A
Phosphorus 177mg 175mg 0%
Vitamin A 1µg 2µg 0%
Manganese 0.022mg 0.027mg 0%
Monounsaturated fat 2.06g 2.118g 0%
Tryptophan 0.219mg 0.141mg 0%
Threonine 0.861mg 0.857mg 0%
Isoleucine 0.998mg 0.976mg 0%
Leucine 1.537mg 1.706mg 0%
Lysine 1.809mg 1.812mg 0%
Methionine 0.557mg 0.558mg 0%
Phenylalanine 0.769mg 0.847mg 0%
Valine 1.028mg 1.065mg 0%
Histidine 0.598mg 0.684mg 0%
Fructose 0.01g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg Pastrami
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Turkey leg
37%
Pastrami
Minerals Daily Need Coverage Score
47%
Turkey leg
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Turkey leg
Turkey leg contains less Sodium (difference - 1004mg)
Which food is lower in Saturated fat?
Turkey leg
Turkey leg is lower in Saturated fat (difference - 0.621g)
Which food is lower in glycemic index?
Turkey leg
Turkey leg is lower in glycemic index (difference - 70)
Which food is cheaper?
Turkey leg
Turkey leg is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Pastrami
Pastrami is lower in Cholesterol (difference - 3mg)
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.
Which food is richer in vitamins?
?
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. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.