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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.
  • 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.

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.
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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.
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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kielbasa Flank steak 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%

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
28% 8% 64%
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
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
48% 47% 5%
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%

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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.