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Turkey ham vs. Kielbasa — In-Depth Nutrition Comparison

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The main differences between Turkey ham and Kielbasa

  • Turkey ham contains less Vitamin C, Polyunsaturated fat, and Monounsaturated Fat than Kielbasa.
  • Daily need coverage for Saturated Fat from Kielbasa is 25% higher.

Food types used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and Kielbasa, Polish, turkey and beef, smoked.

Infographic

Turkey ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
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 ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -24.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +24%
~equal in Copper ~mg
~equal in Manganese ~mg

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 0% 3.2% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 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 +24.4%
Contains more WaterWater +18.5%
Contains more FatsFats +340%
Contains more CarbsCarbs +25.8%
~equal in Other ~3.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 39% 26%
Saturated Fat: Sat. Fat 1.2 g
Monounsaturated Fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 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 -80.7%
Contains more Mono. FatMonounsaturated Fat +518.5%
Contains more Poly. FatPolyunsaturated fat +166.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey ham Kielbasa Opinion
Calories 118kcal 226kcal Kielbasa
Protein 16.3g 13.1g Turkey ham
Fats 4g 17.6g Kielbasa
Vitamin C 0mg 14.8mg Kielbasa
Net carbs 3.1g 3.9g Kielbasa
Carbs 3.1g 3.9g Kielbasa
Cholesterol 64mg 70mg Turkey ham
Magnesium 16mg Turkey ham
Calcium 7mg Turkey ham
Potassium 253mg Turkey ham
Iron 1mg 1.24mg Kielbasa
Sugar 1.2g 0g Kielbasa
Zinc 2.1mg Turkey ham
Phosphorus 289mg Turkey ham
Sodium 909mg 1200mg Turkey ham
Vitamin A 53IU 0IU Turkey ham
Vitamin A 16µg 0µg Turkey ham
Selenium 38.2µg Turkey ham
Vitamin B1 0.23mg Turkey ham
Vitamin B2 0.27mg Turkey ham
Vitamin B3 4.12mg Turkey ham
Vitamin B6 0.06mg Turkey ham
Vitamin B12 0.8µg Turkey ham
Saturated Fat 1.2g 6.23g Turkey ham
Monounsaturated Fat 1.337g 8.27g Kielbasa
Polyunsaturated fat 0.873g 2.33g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Kielbasa
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
24%
Turkey ham
4%
Kielbasa
Minerals Daily Need Coverage Score
58%
Turkey ham
20%
Kielbasa

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Turkey ham
Turkey ham contains less Sodium (difference - 291mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 5.03g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey ham
Turkey ham is cheaper (difference - $1.5)
Which food is richer in minerals?
Turkey ham
Turkey ham is relatively richer in minerals
Which food is richer in vitamins?
Turkey ham
Turkey ham is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 1.2g)

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

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.