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Kielbasa vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between kielbasa and sauerkraut

  • Kielbasa has more monounsaturated fat and polyunsaturated fat; however, sauerkraut is higher in fiber.
  • Kielbasa covers your daily need for saturated fat, 31% more than sauerkraut.

These are the specific foods used in this comparison Kielbasa, Polish, turkey and beef, smoked and Sauerkraut, canned, solids and liquids.

Infographic

Kielbasa vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more IronIron +18.5%
Contains less SodiumSodium -44.9%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~14.7mg
~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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1339.6%
Contains more FatsFats +12471.4%
Contains more OtherOther +58.1%
Contains more WaterWater +49.2%
~equal in Carbs ~4.28g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +63515.4%
Contains more Poly. FatPolyunsaturated fat +3377.6%
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 Sauerkraut
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 Sauerkraut DV% diff.
Saturated fat 6.23g 0.034g 28%
Fats 17.6g 0.14g 27%
Protein 13.1g 0.91g 24%
Sodium 1200mg 661mg 23%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.27g 0.013g 21%
Polyunsaturated fat 2.33g 0.067g 15%
Fiber 0g 2.9g 12%
Vitamin K 13µg 11%
Copper 0.096mg 11%
Calories 226kcal 19kcal 10%
Vitamin B6 0.13mg 10%
Manganese 0.151mg 7%
Folate 24µg 6%
Potassium 170mg 5%
Iron 1.24mg 1.47mg 3%
Phosphorus 20mg 3%
Calcium 30mg 3%
Magnesium 13mg 3%
Choline 10.4mg 2%
Vitamin B5 0.093mg 2%
Vitamin B1 0.021mg 2%
Vitamin B2 0.022mg 2%
Zinc 0.19mg 2%
Vitamin B3 0.143mg 1%
Selenium 0.6µg 1%
Vitamin E 0.14mg 1%
Vitamin C 14.8mg 14.7mg 0%
Carbs 3.9g 4.28g 0%
Net carbs 3.9g 1.38g N/A
Sugar 0g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Sauerkraut
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
12%
Sauerkraut
Minerals Daily Need Coverage Score
20%
Kielbasa
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 539mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 6.196g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $0.5)
Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut
Sauerkraut is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Kielbasa
Kielbasa is lower in glycemic index (difference - 4)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.