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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 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.

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" charts 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 Manganese Selenium 0% 47% 0% 0% 0% 157% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
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" charts 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 Choline Vitamin K 0% 0% 0% 50% 0% 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 Choline Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 58% 4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +113.9%
Contains more Carbs +∞%
Contains more Protein +111.1%
Equal in Water - 64.17
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +113.9%
Contains more Carbs +∞%
Contains more Protein +111.1%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +623.6%
Contains less Saturated Fat -45.5%
37% 49% 14%
Saturated Fat: 6.23 g
Monounsaturated Fat: 8.27 g
Polyunsaturated fat: 2.33 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +623.6%
Contains less Saturated 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.
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
Calcium 20mg Flank steak
Iron 1.24mg 1.74mg Flank steak
Magnesium 23mg Flank steak
Phosphorus 210mg Flank steak
Potassium 339mg Flank steak
Sodium 1200mg 56mg Flank steak
Zinc 4.9mg Flank steak
Copper 0.082mg Flank steak
Manganese 0.009mg Flank steak
Selenium 29.4µg Flank steak
Vitamin E 0.38mg Flank steak
Vitamin C 14.8mg 0mg Kielbasa
Vitamin B1 0.075mg Flank steak
Vitamin B2 0.133mg Flank steak
Vitamin B3 7.363mg Flank steak
Vitamin B5 0.545mg Flank steak
Vitamin B6 0.579mg Flank steak
Folate 9µg Flank steak
Vitamin B12 1.63µg Flank steak
Choline 105.4mg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg Flank steak
Threonine 1.105mg Flank steak
Isoleucine 1.259mg Flank steak
Leucine 2.201mg Flank steak
Lysine 2.338mg Flank steak
Methionine 0.72mg Flank steak
Phenylalanine 1.093mg Flank steak
Valine 1.372mg Flank steak
Histidine 0.883mg Flank steak
Cholesterol 70mg 79mg Kielbasa
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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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
49%
Flank steak
Minerals Daily Need Coverage Score
20%
Kielbasa
54%
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

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. 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.