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Kielbasa vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between kielbasa and squid

  • Kielbasa has more vitamin C, monounsaturated fat, and polyunsaturated fat; however, squid is higher in iron and vitamin A.
  • Squid covers your daily need for iron, 120% more than kielbasa.
  • Kielbasa has 51 times more monounsaturated fat than squid. While kielbasa has 8.27g of monounsaturated fat, squid has only 0.162g.
  • Squid has less saturated fat.

These are the specific foods used in this comparison Kielbasa, Polish, turkey and beef, smoked and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Kielbasa vs Squid 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%
Squid
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more IronIron +774.2%
Contains less SodiumSodium -38%

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%
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +74.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Squid
1
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +1157.1%
Contains more CarbsCarbs +137.8%
Contains more ProteinProtein +147.9%
~equal in Water ~61.12g
~equal in Other ~3.36g

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +5004.9%
Contains more Poly. FatPolyunsaturated fat +769.4%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kielbasa Squid
Lower in Sugar 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 Cholesterol ok

All nutrients comparison - raw data values

Nutrient Kielbasa Squid DV% diff.
Vitamin B12 5.4µg 225%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 133%
Iron 1.24mg 10.84mg 120%
Copper 0.998mg 111%
Phosphorus 580mg 83%
Cholesterol 70mg 224mg 51%
Protein 13.1g 32.48g 39%
Zinc 3.46mg 31%
Saturated fat 6.23g 0.236g 27%
Fats 17.6g 1.4g 25%
Vitamin A 0µg 203µg 23%
Vitamin B6 0.27mg 21%
Monounsaturated fat 8.27g 0.162g 20%
Sodium 1200mg 744mg 20%
Potassium 637mg 19%
Calcium 180mg 18%
Vitamin B5 0.9mg 18%
Magnesium 60mg 14%
Polyunsaturated fat 2.33g 0.268g 14%
Vitamin B3 2.189mg 14%
Manganese 0.209mg 9%
Vitamin C 14.8mg 8.5mg 7%
Folate 24µg 6%
Calories 226kcal 158kcal 3%
Vitamin B1 0.017mg 1%
Carbs 3.9g 1.64g 1%
Net carbs 3.9g 1.64g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kielbasa Squid
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
104%
Squid
Minerals Daily Need Coverage Score
20%
Kielbasa
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 456mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 5.994g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 28)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.5)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 154mg)

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.