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Kielbasa vs. Blackberry — In-Depth Nutrition Comparison

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What are the main differences between kielbasa and blackberries?

  • Kielbasa is richer in iron, polyunsaturated fat, and monounsaturated fat, yet blackberries are richer in fiber and vitamin C.
  • Kielbasa's daily need coverage for sodium is 52% higher.

We used Kielbasa, Polish, turkey and beef, smoked and Blackberries, raw types in this comparison.

Infographic

Kielbasa vs Blackberry 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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more IronIron +100%
Contains less SodiumSodium -99.9%

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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin CVitamin C +41.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +842.4%
Contains more FatsFats +3491.8%
Contains more OtherOther +844.4%
Contains more CarbsCarbs +146.4%
Contains more WaterWater +42.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +17495.7%
Contains more Poly. FatPolyunsaturated fat +732.1%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kielbasa Blackberry
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Kielbasa Blackberry DV% diff.
Sodium 1200mg 1mg 52%
Saturated fat 6.23g 0.014g 28%
Manganese 0.646mg 28%
Fats 17.6g 0.49g 26%
Cholesterol 70mg 0mg 23%
Protein 13.1g 1.39g 23%
Fiber 0g 5.3g 21%
Monounsaturated fat 8.27g 0.047g 21%
Copper 0.165mg 18%
Vitamin K 19.8µg 17%
Polyunsaturated fat 2.33g 0.28g 14%
Calories 226kcal 43kcal 9%
Iron 1.24mg 0.62mg 8%
Vitamin E 1.17mg 8%
Vitamin C 14.8mg 21mg 7%
Vitamin B5 0.276mg 6%
Folate 25µg 6%
Magnesium 20mg 5%
Zinc 0.53mg 5%
Potassium 162mg 5%
Vitamin B3 0.646mg 4%
Fructose 2.4g 3%
Phosphorus 22mg 3%
Calcium 29mg 3%
Carbs 3.9g 9.61g 2%
Choline 8.5mg 2%
Vitamin B2 0.026mg 2%
Vitamin B6 0.03mg 2%
Vitamin B1 0.02mg 2%
Selenium 0.4µg 1%
Vitamin A 0µg 11µg 1%
Net carbs 3.9g 4.31g N/A
Sugar 0g 4.88g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Blackberry
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
4%
Kielbasa
17%
Blackberry
Minerals Daily Need Coverage Score
20%
Kielbasa
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 4.88g)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 6.216g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 3)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.2)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry 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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.