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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 Monounsaturated Fat, and Polyunsaturated 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
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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" 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 47% 0% 0% 0% 0% 0% 0% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin C +∞%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Kielbasa Flank steak Opinion
Calories 226 192 Kielbasa
Protein 13.1 27.66 Flank steak
Fats 17.6 8.23 Kielbasa
Vitamin C 14.8 0 Kielbasa
Carbs 3.9 0 Kielbasa
Cholesterol 70 79 Kielbasa
Vitamin D
Iron 1.24 1.74 Flank steak
Calcium 20 Flank steak
Potassium 339 Flank steak
Magnesium 23 Flank steak
Sugar 0 0
Fiber 0 0
Copper 0.082 Flank steak
Zinc 4.9 Flank steak
Starch
Phosphorus 210 Flank steak
Sodium 1200 56 Flank steak
Vitamin A 0 0
Vitamin E 0.38 Flank steak
Vitamin D
Vitamin B1 0.075 Flank steak
Vitamin B2 0.133 Flank steak
Vitamin B3 7.363 Flank steak
Vitamin B5 0.545 Flank steak
Vitamin B6 0.579 Flank steak
Vitamin B12 1.63 Flank steak
Vitamin K 1.4 Flank steak
Folate 9 Flank steak
Trans Fat
Saturated Fat 6.23 3.395 Flank steak
Monounsaturated Fat 8.27 3.317 Kielbasa
Polyunsaturated fat 2.33 0.322 Kielbasa
Tryptophan 0.182 Flank steak
Threonine 1.105 Flank steak
Isoleucine 1.259 Flank steak
Leucine 2.201 Flank steak
Lysine 2.338 Flank steak
Methionine 0.72 Flank steak
Phenylalanine 1.093 Flank steak
Valine 1.372 Flank steak
Histidine 0.883 Flank steak
Fructose

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.