Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kielbasa vs. Egg white — In-Depth Nutrition Comparison

Compare

How are kielbasa and egg whites different?

  • Kielbasa is higher than egg whites in vitamin C, iron, monounsaturated fat, and polyunsaturated fat.
  • Kielbasa covers your daily need for sodium, 45% more than egg whites.
  • Kielbasa has a higher glycemic index (28) than egg whites (0).

Kielbasa, Polish, turkey and beef, smoked and Egg, white, raw, fresh types were used in this article.

Infographic

Kielbasa vs Egg white 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more IronIron +1450%
Contains less SodiumSodium -86.2%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +20.2%
Contains more FatsFats +10252.9%
Contains more CarbsCarbs +434.2%
Contains more OtherOther +439.7%
Contains more WaterWater +41.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kielbasa Egg white
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 Egg white DV% diff.
Sodium 1200mg 166mg 45%
Selenium 20µg 36%
Vitamin B2 0.439mg 34%
Saturated fat 6.23g 0g 28%
Fats 17.6g 0.17g 27%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.27g 0g 21%
Vitamin C 14.8mg 0mg 16%
Polyunsaturated fat 2.33g 0g 16%
Iron 1.24mg 0.08mg 15%
Calories 226kcal 52kcal 9%
Potassium 163mg 5%
Protein 13.1g 10.9g 4%
Vitamin B5 0.19mg 4%
Vitamin B12 0.09µg 4%
Magnesium 11mg 3%
Copper 0.023mg 3%
Phosphorus 15mg 2%
Folate 4µg 1%
Carbs 3.9g 0.73g 1%
Vitamin B3 0.105mg 1%
Calcium 7mg 1%
Net carbs 3.9g 0.73g N/A
Sugar 0g 0.71g N/A
Zinc 0.03mg 0%
Manganese 0.011mg 0%
Vitamin B1 0.004mg 0%
Vitamin B6 0.005mg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

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

People also compare

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
10%
Egg white
Minerals Daily Need Coverage Score
20%
Kielbasa
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 0.71g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1034mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 6.23g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 28)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.5)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food is richer in vitamins?
Egg white
Egg white 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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.