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Ham vs Kielbasa - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Kielbasa
Kielbasa contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.42g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 17mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Kielbasa
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Kielbasa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Ham
6
Kielbasa
Mineral Summary Score
43
Ham
21
Kielbasa

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
Ham
7
:
Contains more Iron +19.4%
Equal in Sodium - 1200
Contains more Iron +19.4%
Equal in Sodium - 1200

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
Ham
10
:
Contains more Vitamin C +∞%
Contains more Vitamin C +∞%

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 the food
Protein
126%
Ham
79%
Kielbasa
Carbohydrates
2%
Ham
4%
Kielbasa
Fats
26%
Ham
81%
Kielbasa

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Kielbasa Opinion
Calories 145 226 Kielbasa
Protein 20.93 13.1 Ham
Fats 5.53 17.6 Kielbasa
Vitamin C 0 14.8 Kielbasa
Carbs 1.5 3.9 Kielbasa
Cholesterol 53 70 Ham
Vitamin D 32 Ham
Iron 1.48 1.24 Ham
Calcium 8 Ham
Potassium 287 Ham
Magnesium 14 Ham
Sugars 0 0
Fiber 0 0
Copper 0.079 Ham
Zinc 2.88 Ham
Starch
Phosphorus 196 Ham
Sodium 1203 1200 Kielbasa
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 Ham
Vitamin B2 0.202 Ham
Vitamin B3 4.023 Ham
Vitamin B5 0.403 Ham
Vitamin B6 0.4 Ham
Vitamin B12 0.65 Ham
Vitamin K 0 Ham
Folic acid (B9) 0 Ham
Trans Fat
Saturated Fat 1.81 6.23 Ham
Monounsaturated Fat 2.62 8.27 Kielbasa
Polyunsaturated fat 0.54 2.33 Kielbasa
Tryptophan 0.251 Ham
Threonine 0.931 Ham
Isoleucine 0.918 Ham
Leucine 1.661 Ham
Lysine 1.775 Ham
Methionine 0.553 Ham
Phenylalanine 0.904 Ham
Valine 0.908 Ham
Histidine 0.75 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.