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Ham vs Kielbasa - In-Depth Nutrition Comparison

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How are Ham and Kielbasa different?

  • Kielbasa is higher than Ham in Vitamin C, Monounsaturated Fat, and Polyunsaturated fat.
  • Kielbasa covers your daily need of Saturated Fat 22% more than Ham.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Kielbasa, Polish, turkey and beef, smoked types were used in this article.

Infographic

Ham 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
Ham
7
:
Contains more Iron +19.4%
Equal in Sodium - 1200
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
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.
Ham Kielbasa
Lower in Sodium ok
Lower in Cholesterol 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 Ham Kielbasa Opinion
Net carbs 1.5g 3.9g Kielbasa
Protein 20.93g 13.1g Ham
Fats 5.53g 17.6g Kielbasa
Carbs 1.5g 3.9g Kielbasa
Calories 145kcal 226kcal Kielbasa
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg mg Ham
Iron 1.48mg 1.24mg Ham
Magnesium 14mg mg Ham
Phosphorus 196mg mg Ham
Potassium 287mg mg Ham
Sodium 1203mg 1200mg Kielbasa
Zinc 2.88mg mg Ham
Copper 0.079mg mg Ham
Vitamin A 0IU 0IU
Vitamin E 0.25mg mg Ham
Vitamin D 32IU IU Ham
Vitamin D 0.8µg µg Ham
Vitamin C 0mg 14.8mg Kielbasa
Vitamin B1 0.754mg mg Ham
Vitamin B2 0.202mg mg Ham
Vitamin B3 4.023mg mg Ham
Vitamin B5 0.403mg mg Ham
Vitamin B6 0.4mg mg Ham
Folate 3µg µg Ham
Vitamin B12 0.65µg µg Ham
Vitamin K 0µg µg Ham
Tryptophan 0.251mg mg Ham
Threonine 0.931mg mg Ham
Isoleucine 0.918mg mg Ham
Leucine 1.661mg mg Ham
Lysine 1.775mg mg Ham
Methionine 0.553mg mg Ham
Phenylalanine 0.904mg mg Ham
Valine 0.908mg mg Ham
Histidine 0.75mg mg Ham
Cholesterol 53mg 70mg Ham
Trans Fat g g
Saturated Fat 1.81g 6.23g Ham
Monounsaturated Fat 2.62g 8.27g Kielbasa
Polyunsaturated fat 0.54g 2.33g Kielbasa

Which food is preferable for your diet?

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

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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
45
Ham
4
Kielbasa
Mineral Summary Score
55
Ham
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
126%
Ham
79%
Kielbasa
Carbohydrates
2%
Ham
4%
Kielbasa
Fats
26%
Ham
81%
Kielbasa

Comparison summary

Which food contains less Sodium?
Kielbasa
Kielbasa contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 17mg)
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 cheaper?
Ham
Ham is cheaper (difference - $1)
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 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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.