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Salami vs Kielbasa - In-Depth Nutrition Comparison

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Summary of differences between Salami and Kielbasa

  • Salami has more Monounsaturated Fat, however Kielbasa is higher in Vitamin C.
  • Salami covers your daily need of Sodium 23% more than Kielbasa.

These are the specific foods used in this comparison Salami, cooked, beef and pork and Kielbasa, Polish, turkey and beef, smoked.

Infographic

Salami 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +25.8%
Contains less Sodium -31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
Contains more Iron +25.8%
Contains less Sodium -31%

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
Salami
10
:
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
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 C +∞%

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.
Salami Kielbasa
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Salami Kielbasa Opinion
Net carbs 2.4g 3.9g Kielbasa
Protein 21.85g 13.1g Salami
Fats 25.9g 17.6g Salami
Carbs 2.4g 3.9g Kielbasa
Calories 336kcal 226kcal Salami
Starch g g
Fructose 0g g Salami
Sugar 0.96g 0g Kielbasa
Fiber 0g 0g
Calcium 15mg mg Salami
Iron 1.56mg 1.24mg Salami
Magnesium 19mg mg Salami
Phosphorus 191mg mg Salami
Potassium 316mg mg Salami
Sodium 1740mg 1200mg Kielbasa
Zinc 2.93mg mg Salami
Copper 0.357mg mg Salami
Vitamin A 0IU 0IU
Vitamin E 0.22mg mg Salami
Vitamin D 41IU IU Salami
Vitamin D 1µg µg Salami
Vitamin C 0mg 14.8mg Kielbasa
Vitamin B1 0.367mg mg Salami
Vitamin B2 0.357mg mg Salami
Vitamin B3 6.053mg mg Salami
Vitamin B5 1.201mg mg Salami
Vitamin B6 0.459mg mg Salami
Folate 3µg µg Salami
Vitamin B12 1.52µg µg Salami
Vitamin K 3.2µg µg Salami
Tryptophan 0.114mg mg Salami
Threonine 0.521mg mg Salami
Isoleucine 0.675mg mg Salami
Leucine 0.929mg mg Salami
Lysine 1.107mg mg Salami
Methionine 0.301mg mg Salami
Phenylalanine 0.481mg mg Salami
Valine 0.668mg mg Salami
Histidine 0.359mg mg Salami
Cholesterol 89mg 70mg Kielbasa
Trans Fat 0.586g g Kielbasa
Saturated Fat 9.316g 6.23g Kielbasa
Monounsaturated Fat 11.127g 8.27g Salami
Polyunsaturated fat 2.529g 2.33g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Kielbasa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
58
Salami
4
Kielbasa
Mineral Summary Score
77
Salami
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
131%
Salami
79%
Kielbasa
Carbohydrates
2%
Salami
4%
Kielbasa
Fats
120%
Salami
81%
Kielbasa

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Kielbasa
Kielbasa contains less Sodium (difference - 540mg)
Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Kielbasa
Kielbasa is lower in Saturated Fat (difference - 3.086g)
Which food is cheaper?
Kielbasa
Kielbasa is cheaper (difference - $1.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (28)

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.