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Kielbasa vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between kielbasa and kiwi

  • Kielbasa has more iron, monounsaturated fat, and polyunsaturated fat; however, kiwi has more vitamin C and fiber.
  • Kiwi's daily need coverage for vitamin C is 87% more.
  • Kiwi has a higher glycemic index than kielbasa.

The food varieties used in the comparison are Kielbasa, Polish, turkey and beef, smoked and Kiwifruit, green, raw.

Infographic

Kielbasa vs Kiwi 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" 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%
Kiwi
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more IronIron +300%
Contains less SodiumSodium -99.8%

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%
Kiwi
11
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin CVitamin C +526.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1049.1%
Contains more FatsFats +3284.6%
Contains more OtherOther +457.4%
Contains more CarbsCarbs +275.9%
Contains more WaterWater +34%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +17495.7%
Contains more Poly. FatPolyunsaturated fat +711.8%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kielbasa Kiwi
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Kielbasa Kiwi DV% diff.
Vitamin C 14.8mg 92.7mg 87%
Sodium 1200mg 3mg 52%
Vitamin K 40.3µg 34%
Saturated fat 6.23g 0.029g 28%
Fats 17.6g 0.52g 26%
Protein 13.1g 1.14g 24%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.27g 0.047g 21%
Polyunsaturated fat 2.33g 0.287g 14%
Copper 0.13mg 14%
Iron 1.24mg 0.31mg 12%
Fiber 0g 3g 12%
Vitamin E 1.46mg 10%
Potassium 312mg 9%
Calories 226kcal 61kcal 8%
Folate 25µg 6%
Vitamin B6 0.063mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 5%
Carbs 3.9g 14.66g 4%
Vitamin B5 0.183mg 4%
Manganese 0.098mg 4%
Magnesium 17mg 4%
Calcium 34mg 3%
Vitamin B1 0.027mg 2%
Vitamin B3 0.341mg 2%
Vitamin B2 0.025mg 2%
Zinc 0.14mg 1%
Choline 7.8mg 1%
Net carbs 3.9g 11.66g N/A
Sugar 0g 8.99g N/A
Vitamin A 0µg 4µg 0%
Selenium 0.2µg 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwi
Minerals Daily Need Coverage Score
20%
Kielbasa
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 1197mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 6.201g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Kielbasa
Kielbasa is lower in glycemic index (difference - 30)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.