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Liver vs. Kielbasa — In-Depth Nutrition Comparison

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A recap on the differences between liver and kielbasa

  • Liver has more vitamin A, iron, and vitamin C; however, kielbasa is higher in polyunsaturated fat and monounsaturated fat.
  • Liver covers your daily vitamin A needs 360% more than kielbasa.
  • Kielbasa contains 14 times less iron than liver. Liver contains 17.92mg of iron, while kielbasa contains 1.24mg.
  • Kielbasa has less cholesterol.
  • The glycemic index of kielbasa is higher.

Food varieties used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Kielbasa, Polish, turkey, and beef, smoked.

Infographic

Liver vs Kielbasa 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.
Liver
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1345.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +59.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Kielbasa DV% diff.
Vitamin B12 18.67µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 1.24mg 209%
Vitamin B2 2.196mg 169%
Selenium 67.5µg 123%
Vitamin B5 4.774mg 95%
Cholesterol 355mg 70mg 95%
Copper 0.634mg 70%
Zinc 6.72mg 61%
Vitamin B3 8.435mg 53%
Sodium 49mg 1200mg 50%
Vitamin B6 0.57mg 44%
Folate 163µg 41%
Phosphorus 241mg 34%
Protein 26.02g 13.1g 26%
Saturated fat 1.41g 6.23g 22%
Vitamin B1 0.258mg 22%
Fats 4.4g 17.6g 20%
Monounsaturated fat 0.63g 8.27g 19%
Manganese 0.3mg 13%
Vitamin C 23.6mg 14.8mg 10%
Polyunsaturated fat 1.05g 2.33g 9%
Potassium 150mg 4%
Calories 165kcal 226kcal 3%
Magnesium 14mg 3%
Calcium 10mg 1%
Carbs 3.76g 3.9g 0%
Net carbs 3.76g 3.9g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more ProteinProtein +98.6%
Contains more FatsFats +300%
Contains more OtherOther +126.7%
~equal in Carbs ~3.9g
~equal in Water ~62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +1212.7%
Contains more Poly. FatPolyunsaturated fat +121.9%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.