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Kielbasa vs. Cod — In-Depth Nutrition Comparison

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How are kielbasa and cod different?

  • Kielbasa has more vitamin C, iron, polyunsaturated fat, and monounsaturated fat than cod.
  • Daily need coverage for sodium for kielbasa is 50% higher.
  • Kielbasa contains 88 times more monounsaturated fat than cod. While kielbasa contains 8.27g of monounsaturated fat, cod contains only 0.094g.
  • Cod has less saturated fat.
  • Cod has a lower glycemic index (0) than kielbasa (28).

Kielbasa, Polish, turkey and beef, smoked and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Kielbasa vs Cod 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" 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%
Cod
Cod
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +226.3%
Contains less SodiumSodium -95.5%

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%
Cod
Cod
12
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1380%
Contains more Vitamin AVitamin A +∞%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +2526.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1033.3%
Contains more ProteinProtein +36%
Contains more WaterWater +31%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +8697.9%
Contains more Poly. FatPolyunsaturated fat +908.7%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kielbasa Cod
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 Kielbasa Cod DV% diff.
Vitamin B5 153mg 3060%
Selenium 33.1µg 60%
Sodium 1200mg 54mg 50%
Vitamin B12 0.91µg 38%
Phosphorus 203mg 29%
Saturated fat 6.23g 0.131g 28%
Fats 17.6g 0.67g 26%
Monounsaturated fat 8.27g 0.094g 20%
Vitamin B6 0.245mg 19%
Vitamin C 14.8mg 1mg 15%
Polyunsaturated fat 2.33g 0.231g 14%
Vitamin B3 2.063mg 13%
Potassium 413mg 12%
Choline 65.2mg 12%
Iron 1.24mg 0.38mg 11%
Protein 13.1g 17.81g 9%
Cholesterol 70mg 43mg 9%
Magnesium 32mg 8%
Calories 226kcal 82kcal 7%
Vitamin B1 0.076mg 6%
Vitamin B2 0.065mg 5%
Vitamin D 0.9µg 5%
Vitamin D 36IU 5%
Vitamin E 0.64mg 4%
Zinc 0.45mg 4%
Copper 0.028mg 3%
Folate 7µg 2%
Calcium 16mg 2%
Manganese 0.015mg 1%
Vitamin A 0µg 12µg 1%
Carbs 3.9g 0g 1%
Net carbs 3.9g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
20%
Kielbasa
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1146mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 6.099g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 28)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.2)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.