Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flank steak vs Kielbasa - In-Depth Nutrition Comparison

Compare

Important differences between Flank steak and Kielbasa

  • Flank steak has more Iron, however Kielbasa has more Vitamin C, Monounsaturated Fat, and Polyunsaturated fat.
  • Kielbasa's daily need coverage for Sodium is 50% more.
  • Flank steak is lower in Saturated Fat.

The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Kielbasa, Polish, turkey and beef, smoked.

Infographic

Flank steak vs Kielbasa infographic
Infographic link

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
Contains more Iron +40.3%
Contains less Sodium -95.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
Contains more Iron +40.3%
Contains less Sodium -95.3%

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
:
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 50% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Kielbasa Opinion
Net carbs 0g 3.9g Kielbasa
Protein 27.66g 13.1g Flank steak
Fats 8.23g 17.6g Kielbasa
Carbs 0g 3.9g Kielbasa
Calories 192kcal 226kcal Kielbasa
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg mg Flank steak
Iron 1.74mg 1.24mg Flank steak
Magnesium 23mg mg Flank steak
Phosphorus 210mg mg Flank steak
Potassium 339mg mg Flank steak
Sodium 56mg 1200mg Flank steak
Zinc 4.9mg mg Flank steak
Copper 0.082mg mg Flank steak
Vitamin A 0IU 0IU
Vitamin E 0.38mg mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 14.8mg Kielbasa
Vitamin B1 0.075mg mg Flank steak
Vitamin B2 0.133mg mg Flank steak
Vitamin B3 7.363mg mg Flank steak
Vitamin B5 0.545mg mg Flank steak
Vitamin B6 0.579mg mg Flank steak
Folate 9µg µg Flank steak
Vitamin B12 1.63µg µg Flank steak
Vitamin K 1.4µg µg Flank steak
Tryptophan 0.182mg mg Flank steak
Threonine 1.105mg mg Flank steak
Isoleucine 1.259mg mg Flank steak
Leucine 2.201mg mg Flank steak
Lysine 2.338mg mg Flank steak
Methionine 0.72mg mg Flank steak
Phenylalanine 1.093mg mg Flank steak
Valine 1.372mg mg Flank steak
Histidine 0.883mg mg Flank steak
Cholesterol 79mg 70mg Kielbasa
Trans Fat g g
Saturated Fat 3.395g 6.23g Flank steak
Monounsaturated Fat 3.317g 8.27g Kielbasa
Polyunsaturated fat 0.322g 2.33g Kielbasa

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
4
Kielbasa
Mineral Summary Score
47
Flank steak
25
Kielbasa

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 food.
Protein
166%
Flank steak
79%
Kielbasa
Carbohydrates
0%
Flank steak
4%
Kielbasa
Fats
38%
Flank steak
81%
Kielbasa

Comparison summary

Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1144mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.835g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.5)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.