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Steak vs Kielbasa - In-Depth Nutrition Comparison

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Differences between Steak and Kielbasa

  • Steak has more Iron, and Monounsaturated Fat, while Kielbasa has more Vitamin C, and Polyunsaturated fat.
  • Kielbasa's daily need coverage for Sodium is 50% higher.
  • Kielbasa contains 2 times less Iron than Steak. Steak contains 2.4mg of Iron, while Kielbasa contains 1.24mg.
  • The amount of Saturated Fat in Kielbasa is lower.

The food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Kielbasa, Polish, turkey and beef, smoked.

Infographic

Steak 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
Steak
8
:
Contains more Iron +93.5%
Contains less Sodium -95.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 0% 0%
Contains more Iron +93.5%
Contains less Sodium -95.2%

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
Steak
9
:
Contains more Vitamin A +∞%
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 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Steak Kielbasa Opinion
Net carbs 0g 3.9g Kielbasa
Protein 24.85g 13.1g Steak
Fats 19.02g 17.6g Steak
Carbs 0g 3.9g Kielbasa
Calories 271kcal 226kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg mg Steak
Iron 2.4mg 1.24mg Steak
Magnesium 23mg mg Steak
Phosphorus 163mg mg Steak
Potassium 279mg mg Steak
Sodium 58mg 1200mg Steak
Zinc 6.34mg mg Steak
Copper 0.085mg mg Steak
Vitamin A 25IU 0IU Steak
Vitamin E mg mg
Vitamin D 6IU IU Steak
Vitamin D 0.1µg µg Steak
Vitamin C 0mg 14.8mg Kielbasa
Vitamin B1 0.074mg mg Steak
Vitamin B2 0.301mg mg Steak
Vitamin B3 5.149mg mg Steak
Vitamin B5 mg mg
Vitamin B6 0.5mg mg Steak
Folate 6µg µg Steak
Vitamin B12 2.2µg µg Steak
Vitamin K 1.6µg µg Steak
Tryptophan 0.278mg mg Steak
Threonine 1.171mg mg Steak
Isoleucine 1.157mg mg Steak
Leucine 2.142mg mg Steak
Lysine 2.38mg mg Steak
Methionine 0.672mg mg Steak
Phenylalanine 0.997mg mg Steak
Valine 1.242mg mg Steak
Histidine 0.931mg mg Steak
Cholesterol 78mg 70mg Kielbasa
Trans Fat g g
Saturated Fat 8.443g 6.23g Kielbasa
Monounsaturated Fat 9.171g 8.27g Steak
Polyunsaturated fat 0.896g 2.33g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak 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
49
Steak
4
Kielbasa
Mineral Summary Score
52
Steak
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
149%
Steak
79%
Kielbasa
Carbohydrates
0%
Steak
4%
Kielbasa
Fats
88%
Steak
81%
Kielbasa

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1142mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Kielbasa
Kielbasa is lower in Saturated Fat (difference - 2.213g)
Which food is cheaper?
Kielbasa
Kielbasa is cheaper (difference - $0.9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.