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Flour vs. Kielbasa — In-Depth Nutrition Comparison

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A recap on differences between flour and kielbasa

  • Flour has more iron and fiber; however, kielbasa is higher in vitamin C, monounsaturated fat, and polyunsaturated fat.
  • Kielbasa covers your daily sodium needs 52% more than flour.
  • Flour has less saturated fat.
  • The glycemic index of flour is higher.

Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Kielbasa, Polish, turkey and beef, smoked.

Infographic

Flour 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.
Flour
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +274.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.8%
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.
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 EVitamin E +∞%
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 KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 CarbsCarbs +1856.7%
Contains more ProteinProtein +26.8%
Contains more FatsFats +1695.9%
Contains more WaterWater +420.1%
Contains more OtherOther +639.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -97.5%
Contains more Mono. FatMonounsaturated fat +9405.7%
Contains more Poly. FatPolyunsaturated fat +464.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Kielbasa
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flour Kielbasa DV% diff.
Vitamin B1 0.785mg 65%
Selenium 33.9µg 62%
Sodium 2mg 1200mg 52%
Folate 183µg 46%
Iron 4.64mg 1.24mg 43%
Vitamin B2 0.494mg 38%
Vitamin B3 5.904mg 37%
Manganese 0.682mg 30%
Saturated fat 0.155g 6.23g 28%
Fats 0.98g 17.6g 26%
Carbs 76.31g 3.9g 24%
Cholesterol 0mg 70mg 23%
Monounsaturated fat 0.087g 8.27g 20%
Vitamin C 0mg 14.8mg 16%
Copper 0.144mg 16%
Phosphorus 108mg 15%
Polyunsaturated fat 0.413g 2.33g 13%
Fiber 2.7g 0g 11%
Vitamin B5 0.438mg 9%
Calories 364kcal 226kcal 7%
Protein 10.33g 13.1g 6%
Zinc 0.7mg 6%
Magnesium 22mg 5%
Vitamin B6 0.044mg 3%
Potassium 107mg 3%
Choline 10.4mg 2%
Calcium 15mg 2%
Net carbs 73.61g 3.9g N/A
Sugar 0.27g 0g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
4%
Kielbasa
Minerals Daily Need Coverage Score
59%
Flour
20%
Kielbasa

Comparison summary

Which food is lower in Sugar?
Kielbasa
Kielbasa is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Kielbasa
Kielbasa is lower in glycemic index (difference - 44)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 6.075g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.