Ham vs. Pastrami — In-Depth Nutrition Comparison
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How are ham and pastrami different?
- Ham is higher in vitamin B1 and vitamin B6; however, pastrami is richer in vitamin B12, zinc, and iron.
- Daily need coverage for vitamin B1 for ham is 58% higher.
- Ham contains 8 times more vitamin D* than pastrami. While ham contains 32 IU of vitamin D*, pastrami contains only 4 IU.
- Pastrami has less sodium.
- Ham has a lower glycemic index (0) than pastrami (70).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, cured, pastrami are the varieties used in this article.
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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 | +36.7% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more ManganeseManganese | +100% |
| Contains more MagnesiumMagnesium | +21.4% |
| Contains more CalciumCalcium | +25% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +15.2% |
| Contains more ZincZinc | +72.9% |
| Contains less SodiumSodium | -10.4% |
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 DVitamin D | +700% |
| Contains more Vitamin EVitamin E | +108.3% |
| Contains more Vitamin B1Vitamin B1 | +1350% |
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more Vitamin B6Vitamin B6 | +81% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +187.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.052mg | 59% |
| Vitamin B12 | 0.65µg | 1.87µg | 51% |
| Zinc | 2.88mg | 4.98mg | 19% |
| Vitamin B6 | 0.4mg | 0.221mg | 14% |
| Iron | 1.48mg | 2.22mg | 9% |
| Cholesterol | 53mg | 68mg | 5% |
| Sodium | 1203mg | 1078mg | 5% |
| Vitamin D* | 32 IU | 4 IU | 4% |
| Vitamin D | 0.8µg | 0.1µg | 4% |
| Saturated fat | 1.81g | 2.681g | 4% |
| Phosphorus | 196mg | 175mg | 3% |
| Selenium | 19.5µg | 17.7µg | 3% |
| Vitamin B2 | 0.202mg | 0.161mg | 3% |
| Vitamin B5 | 0.403mg | 0.265mg | 3% |
| Polyunsaturated fat | 0.54g | 0.145g | 3% |
| Protein | 20.93g | 21.8g | 2% |
| Potassium | 287mg | 210mg | 2% |
| Magnesium | 14mg | 17mg | 1% |
| Copper | 0.079mg | 0.091mg | 1% |
| Vitamin E | 0.25mg | 0.12mg | 1% |
| Manganese | 0.054mg | 0.027mg | 1% |
| Vitamin B3 | 4.023mg | 4.26mg | 1% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Folate | 3µg | 6µg | 1% |
| Choline | 85.1mg | 81.6mg | 1% |
| Monounsaturated fat | 2.62g | 2.118g | 1% |
| Calories | 145kcal | 147kcal | 0% |
| Protein per 100 calories | 14g | 15g | N/A |
| Calories per 10 g protein | 69kcal | 67kcal | N/A |
| Weight per 100 calories | 69g | 68g | N/A |
| Fats | 5.53g | 5.82g | 0% |
| Unsaturated / Saturated Fat ratio | 1.7 | 0.84 | N/A |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 1.5g | 0.36g | N/A |
| Carbs | 1.5g | 0.36g | 0% |
| Calcium | 8mg | 10mg | 0% |
| Sugar | 0g | 0.1g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.251mg | 0.141mg | 0% |
| Threonine | 0.931mg | 0.857mg | 0% |
| Isoleucine | 0.918mg | 0.976mg | 0% |
| Leucine | 1.661mg | 1.706mg | 0% |
| Lysine | 1.775mg | 1.812mg | 0% |
| Methionine | 0.553mg | 0.558mg | 0% |
| Phenylalanine | 0.904mg | 0.847mg | 0% |
| Valine | 0.908mg | 1.065mg | 0% |
| Histidine | 0.75mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +316.7% |
~equal in
Protein
~21.8g
~equal in
Fats
~5.82g
~equal in
Water
~69.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.5% |
| Contains more Mono. FatMonounsaturated fat | +23.7% |
| Contains more Poly. FatPolyunsaturated fat | +272.4% |
