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Almond butter vs. Kielbasa — In-Depth Nutrition Comparison

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How are almond butter and kielbasa different?

  • Almond butter is higher in fiber, iron, monounsaturated fat, and polyunsaturated fat; however, kielbasa is richer in vitamin C.
  • Daily need coverage for sodium for kielbasa is 52% higher.
  • Kielbasa has less sugar.

Nuts, almond butter, plain, without salt added and Kielbasa, Polish, turkey and beef, smoked are the varieties used in this article.

Infographic

Almond butter vs Kielbasa 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +181.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more ProteinProtein +60%
Contains more FatsFats +215.3%
Contains more CarbsCarbs +382.6%
Contains more WaterWater +3680.5%
Contains more OtherOther +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains less Sat. FatSaturated fat -33.4%
Contains more Mono. FatMonounsaturated fat +292.3%
Contains more Poly. FatPolyunsaturated fat +484.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Kielbasa DV% diff.
Vitamin E 24.21mg 161%
Copper 0.934mg 104%
Manganese 2.131mg 93%
Polyunsaturated fat 13.613g 2.33g 75%
Phosphorus 508mg 73%
Vitamin B2 0.939mg 72%
Magnesium 279mg 66%
Monounsaturated fat 32.445g 8.27g 60%
Fats 55.5g 17.6g 58%
Sodium 7mg 1200mg 52%
Fiber 10.3g 0g 41%
Calcium 347mg 35%
Zinc 3.29mg 30%
Iron 3.49mg 1.24mg 28%
Cholesterol 0mg 70mg 23%
Potassium 748mg 22%
Vitamin B3 3.155mg 20%
Calories 614kcal 226kcal 19%
Protein 20.96g 13.1g 16%
Vitamin C 0mg 14.8mg 16%
Folate 53µg 13%
Saturated fat 4.152g 6.23g 9%
Choline 52.1mg 9%
Vitamin B6 0.103mg 8%
Vitamin B5 0.318mg 6%
Carbs 18.82g 3.9g 5%
Selenium 2.4µg 4%
Vitamin B1 0.041mg 3%
Net carbs 8.52g 3.9g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Kielbasa
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
68%
Almond butter
4%
Kielbasa
Minerals Daily Need Coverage Score
141%
Almond butter
20%
Kielbasa

Comparison summary

Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 4.43g)
Which food is cheaper?
Kielbasa
Kielbasa is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1193mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 2.078g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.