Kielbasa vs. Flank steak — In-Depth Nutrition Comparison
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Important differences between kielbasa and flank steak
- Kielbasa has more vitamin C, monounsaturated fat, and polyunsaturated fat; however, flank steak has more iron.
- Kielbasa's daily need coverage for sodium is 50% more.
- Flank steak is lower in sodium.
- Kielbasa has a higher glycemic index than flank steak.
The food varieties used in the comparison are Kielbasa, Polish, turkey and beef, smoked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
| Contains more IronIron | +40.3% |
| Contains less SodiumSodium | -95.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.1 g
Fats:
17.6 g
Carbs:
3.9 g
Water:
62 g
Other:
3.4 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more FatsFats | +113.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-5766.7% |
| Contains more ProteinProtein | +111.1% |
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.23 g
Monounsaturated fat:
Mono. Fat
8.27 g
Polyunsaturated fat:
Poly. Fat
2.33 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +149.3% |
| Contains more Poly. FatPolyunsaturated fat | +623.6% |
| Contains less Sat. FatSaturated fat | -45.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.63µg | 68% | |
| Selenium | 29.4µg | 53% | |
| Sodium | 1200mg | 56mg | 50% |
| Vitamin B3 | 7.363mg | 46% | |
| Vitamin B6 | 0.579mg | 45% | |
| Zinc | 4.9mg | 45% | |
| Phosphorus | 210mg | 30% | |
| Protein | 13.1g | 27.66g | 29% |
| Choline | 105.4mg | 19% | |
| Vitamin C | 14.8mg | 0mg | 16% |
| Fats | 17.6g | 8.23g | 14% |
| Saturated fat | 6.23g | 3.395g | 13% |
| Polyunsaturated fat | 2.33g | 0.322g | 13% |
| Monounsaturated fat | 8.27g | 3.317g | 12% |
| Vitamin B5 | 0.545mg | 11% | |
| Vitamin B2 | 0.133mg | 10% | |
| Potassium | 339mg | 10% | |
| Copper | 0.082mg | 9% | |
| Iron | 1.24mg | 1.74mg | 6% |
| Vitamin B1 | 0.075mg | 6% | |
| Magnesium | 23mg | 5% | |
| Cholesterol | 70mg | 79mg | 3% |
| Vitamin E | 0.38mg | 3% | |
| Folate | 9µg | 2% | |
| Calories | 226kcal | 192kcal | 2% |
| Calcium | 20mg | 2% | |
| Vitamin K | 1.4µg | 1% | |
| Carbs | 3.9g | 0g | 1% |
| Net carbs | 3.9g | 0g | N/A |
| Manganese | 0.009mg | 0% | |
| Tryptophan | 0.182mg | 0% | |
| Threonine | 1.105mg | 0% | |
| Isoleucine | 1.259mg | 0% | |
| Leucine | 2.201mg | 0% | |
| Lysine | 2.338mg | 0% | |
| Methionine | 0.72mg | 0% | |
| Phenylalanine | 1.093mg | 0% | |
| Valine | 1.372mg | 0% | |
| Histidine | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
20%
54%
Comparison summary
Which food is lower in Cholesterol?
Kielbasa is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 1144mg)
Which food is lower in Saturated fat?
Flank steak is lower in Saturated fat (difference - 2.835g)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak is cheaper (difference - $1.5)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)