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Kielbasa vs Flank steak - In-Depth Nutrition Comparison

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Important differences between Kielbasa and Flank steak

  • Kielbasa has more Polyunsaturated fat, and Monounsaturated Fat, however Flank steak has more Vitamin C, and Iron.
  • Kielbasa's daily need coverage for Sodium is 50% more.
  • Kielbasa has 7 times more Polyunsaturated fat than Flank steak. Kielbasa has 2.33g of Polyunsaturated fat, while Flank steak has 0.322g.
  • Flank steak is lower in Sodium.

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.

Infographic

Kielbasa vs Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +40.3%
Contains less Sodium -95.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +40.3%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 50% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kielbasa Flank steak
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 Flank steak Opinion
Net carbs 3.9g 0g Kielbasa
Protein 13.1g 27.66g Flank steak
Fats 17.6g 8.23g Kielbasa
Carbs 3.9g 0g Kielbasa
Calories 226kcal 192kcal Kielbasa
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium mg 20mg Flank steak
Iron 1.24mg 1.74mg Flank steak
Magnesium mg 23mg Flank steak
Phosphorus mg 210mg Flank steak
Potassium mg 339mg Flank steak
Sodium 1200mg 56mg Flank steak
Zinc mg 4.9mg Flank steak
Copper mg 0.082mg Flank steak
Vitamin A 0IU 0IU
Vitamin E mg 0.38mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 14.8mg 0mg Kielbasa
Vitamin B1 mg 0.075mg Flank steak
Vitamin B2 mg 0.133mg Flank steak
Vitamin B3 mg 7.363mg Flank steak
Vitamin B5 mg 0.545mg Flank steak
Vitamin B6 mg 0.579mg Flank steak
Folate µg 9µg Flank steak
Vitamin B12 µg 1.63µg Flank steak
Vitamin K µg 1.4µg Flank steak
Tryptophan mg 0.182mg Flank steak
Threonine mg 1.105mg Flank steak
Isoleucine mg 1.259mg Flank steak
Leucine mg 2.201mg Flank steak
Lysine mg 2.338mg Flank steak
Methionine mg 0.72mg Flank steak
Phenylalanine mg 1.093mg Flank steak
Valine mg 1.372mg Flank steak
Histidine mg 0.883mg Flank steak
Cholesterol 70mg 79mg Kielbasa
Trans Fat g g
Saturated Fat 6.23g 3.395g Flank steak
Monounsaturated Fat 8.27g 3.317g Kielbasa
Polyunsaturated fat 2.33g 0.322g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Kielbasa
48
Flank steak
Mineral Summary Score
25
Kielbasa
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
79%
Kielbasa
166%
Flank steak
Carbohydrates
4%
Kielbasa
0%
Flank steak
Fats
81%
Kielbasa
38%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1144mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.835g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $1.5)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.