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Kielbasa vs Ham - In-Depth Nutrition Comparison

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How are Kielbasa and Ham different?

  • Kielbasa is richer in Monounsaturated Fat, and Polyunsaturated fat, while Ham is higher in Vitamin C.
  • Kielbasa covers your daily need of Saturated Fat 22% more than Ham.
  • Kielbasa contains 4 times more Polyunsaturated fat than Ham. Kielbasa contains 2.33g of Polyunsaturated fat, while Ham contains 0.54g.
  • Ham is lower in Saturated Fat.

Kielbasa, Polish, turkey and beef, smoked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Kielbasa vs Ham 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
:
7
Ham
Contains more Iron +19.4%
Equal in Sodium - 1203
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Iron +19.4%
Equal in Sodium - 1203

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
:
10
Ham
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% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
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 Ham
Lower in Sodium ok
Lower in Cholesterol 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 Ham Opinion
Net carbs 3.9g 1.5g Kielbasa
Protein 13.1g 20.93g Ham
Fats 17.6g 5.53g Kielbasa
Carbs 3.9g 1.5g Kielbasa
Calories 226kcal 145kcal Kielbasa
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium mg 8mg Ham
Iron 1.24mg 1.48mg Ham
Magnesium mg 14mg Ham
Phosphorus mg 196mg Ham
Potassium mg 287mg Ham
Sodium 1200mg 1203mg Kielbasa
Zinc mg 2.88mg Ham
Copper mg 0.079mg Ham
Vitamin A 0IU 0IU
Vitamin E mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 14.8mg 0mg Kielbasa
Vitamin B1 mg 0.754mg Ham
Vitamin B2 mg 0.202mg Ham
Vitamin B3 mg 4.023mg Ham
Vitamin B5 mg 0.403mg Ham
Vitamin B6 mg 0.4mg Ham
Folate µg 3µg Ham
Vitamin B12 µg 0.65µg Ham
Vitamin K µg 0µg Ham
Tryptophan mg 0.251mg Ham
Threonine mg 0.931mg Ham
Isoleucine mg 0.918mg Ham
Leucine mg 1.661mg Ham
Lysine mg 1.775mg Ham
Methionine mg 0.553mg Ham
Phenylalanine mg 0.904mg Ham
Valine mg 0.908mg Ham
Histidine mg 0.75mg Ham
Cholesterol 70mg 53mg Ham
Trans Fat g g
Saturated Fat 6.23g 1.81g Ham
Monounsaturated Fat 8.27g 2.62g Kielbasa
Polyunsaturated fat 2.33g 0.54g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Ham
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
45
Ham
Mineral Summary Score
25
Kielbasa
55
Ham

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
126%
Ham
Carbohydrates
4%
Kielbasa
2%
Ham
Fats
81%
Kielbasa
26%
Ham

Comparison summary

Which food contains less Sodium?
Kielbasa
Kielbasa contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.42g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham 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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.