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Kielbasa vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between kielbasa and rainbow trout

  • Kielbasa has more vitamin C, iron, monounsaturated fat, and polyunsaturated fat; however, rainbow trout has more vitamin A.
  • Daily need coverage for sodium for kielbasa is 50% higher.
  • Rainbow trout has 5 times less vitamin C than kielbasa. Kielbasa has 14.8mg of vitamin C, while rainbow trout has 2.9mg.
  • Rainbow trout is lower in sodium.
  • Kielbasa has a higher glycemic index than rainbow trout.

Food types used in this article are Kielbasa, Polish, turkey and beef, smoked and Fish, trout, rainbow, farmed, raw.

Infographic

Kielbasa vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +300%
Contains less SodiumSodium -95.8%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +410.3%
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +184.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4150%
Contains more ProteinProtein +52.2%
Contains more WaterWater +19%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +317.9%
Contains more Poly. FatPolyunsaturated fat +54.6%
Contains less Sat. FatSaturated fat -77.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kielbasa Rainbow trout
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Kielbasa Rainbow trout DV% diff.
Vitamin B12 4.3µg 179%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Sodium 1200mg 51mg 50%
Selenium 23.6µg 43%
Vitamin B3 5.567mg 35%
Vitamin B5 1.667mg 33%
Phosphorus 226mg 32%
Vitamin B6 0.34mg 26%
Saturated fat 6.23g 1.383g 22%
Fats 17.6g 6.18g 18%
Monounsaturated fat 8.27g 1.979g 16%
Vitamin E 2.34mg 16%
Protein 13.1g 19.94g 14%
Vitamin C 14.8mg 2.9mg 13%
Choline 65mg 12%
Iron 1.24mg 0.31mg 12%
Potassium 377mg 11%
Vitamin B1 0.12mg 10%
Vitamin A 0µg 84µg 9%
Vitamin B2 0.09mg 7%
Magnesium 25mg 6%
Polyunsaturated fat 2.33g 1.507g 5%
Copper 0.046mg 5%
Calories 226kcal 141kcal 4%
Cholesterol 70mg 59mg 4%
Zinc 0.45mg 4%
Folate 11µg 3%
Calcium 25mg 3%
Carbs 3.9g 0g 1%
Net carbs 3.9g 0g N/A
Manganese 0.011mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Rainbow trout
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
95%
Rainbow trout
Minerals Daily Need Coverage Score
20%
Kielbasa
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 1149mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 4.847g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Kielbasa
Kielbasa is cheaper (difference - $5.5)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.