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Liver vs Kielbasa - In-Depth Nutrition Comparison

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A recap on differences between Liver and Kielbasa

  • Liver has more Iron, and Vitamin C, however Kielbasa is higher in Vitamin A RAE, Monounsaturated Fat, and Polyunsaturated fat.
  • Liver covers your daily Vitamin A RAE needs 601% 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.

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
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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
Liver
8
:
Contains more Iron +1345.2%
Contains less Sodium -95.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
Contains more Iron +1345.2%
Contains less Sodium -95.9%

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
Liver
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +59.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 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% 0% 0% 50% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +59.5%

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.
Liver Kielbasa
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 Liver Kielbasa Opinion
Net carbs 3.76g 3.9g Kielbasa
Protein 26.02g 13.1g Liver
Fats 4.4g 17.6g Kielbasa
Carbs 3.76g 3.9g Kielbasa
Calories 165kcal 226kcal Kielbasa
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg mg Liver
Iron 17.92mg 1.24mg Liver
Magnesium 14mg mg Liver
Phosphorus 241mg mg Liver
Potassium 150mg mg Liver
Sodium 49mg 1200mg Liver
Zinc 6.72mg mg Liver
Copper 0.634mg mg Liver
Vitamin A 17997IU 0IU Liver
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 23.6mg 14.8mg Liver
Vitamin B1 0.258mg mg Liver
Vitamin B2 2.196mg mg Liver
Vitamin B3 8.435mg mg Liver
Vitamin B5 4.774mg mg Liver
Vitamin B6 0.57mg mg Liver
Folate 163µg µg Liver
Vitamin B12 18.67µg µg Liver
Vitamin K µg µg
Tryptophan 0.366mg mg Liver
Threonine 1.107mg mg Liver
Isoleucine 1.32mg mg Liver
Leucine 2.319mg mg Liver
Lysine 2.007mg mg Liver
Methionine 0.645mg mg Liver
Phenylalanine 1.274mg mg Liver
Valine 1.607mg mg Liver
Histidine 0.708mg mg Liver
Cholesterol 355mg 70mg Kielbasa
Trans Fat g g
Saturated Fat 1.41g 6.23g Liver
Monounsaturated Fat 0.63g 8.27g Kielbasa
Polyunsaturated fat 1.05g 2.33g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Kielbasa
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
397
Liver
4
Kielbasa
Mineral Summary Score
150
Liver
25
Kielbasa

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
156%
Liver
79%
Kielbasa
Carbohydrates
4%
Liver
4%
Kielbasa
Fats
20%
Liver
81%
Kielbasa

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1151mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 4.82g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 28)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.2)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 285mg)

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. 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.