Yam vs. Kielbasa — In-Depth Nutrition Comparison
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A recap on differences between Yam and Kielbasa
- Yam has more Fiber, however, Kielbasa is higher in Iron, Monounsaturated Fat, and Polyunsaturated fat.
- Kielbasa covers your daily Sodium needs 52% more than Yam.
- Yam has less Sodium.
Food varieties used in this article are Yam, raw and Kielbasa, Polish, turkey and beef, smoked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
less
Sodium
-99.3%
Contains
more
Iron
+129.6%
Contains
less
Sodium
-99.3%
Contains
more
Iron
+129.6%
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.
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Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+15.5%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+15.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Carbs
+614.9%
Contains
more
Water
+12.3%
Contains
more
Protein
+756.2%
Contains
more
Fats
+10252.9%
Contains
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Other
+314.6%
Contains
more
Carbs
+614.9%
Contains
more
Water
+12.3%
Contains
more
Protein
+756.2%
Contains
more
Fats
+10252.9%
Contains
more
Other
+314.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-99.4%
Contains
more
Monounsaturated Fat
+137733.3%
Contains
more
Polyunsaturated fat
+2965.8%
Contains
less
Saturated Fat
-99.4%
Contains
more
Monounsaturated Fat
+137733.3%
Contains
more
Polyunsaturated fat
+2965.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.78g | 3.9g |
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| Protein | 1.53g | 13.1g |
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| Fats | 0.17g | 17.6g |
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| Carbs | 27.88g | 3.9g |
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| Calories | 118kcal | 226kcal |
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| Sugar | 0.5g | 0g |
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| Fiber | 4.1g | 0g |
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| Calcium | 17mg |
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| Iron | 0.54mg | 1.24mg |
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| Magnesium | 21mg |
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| Phosphorus | 55mg |
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| Potassium | 816mg |
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| Sodium | 9mg | 1200mg |
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| Zinc | 0.24mg |
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| Copper | 0.178mg |
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| Manganese | 0.397mg |
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| Selenium | 0.7µg |
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| Vitamin A | 138IU | 0IU |
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| Vitamin A RAE | 7µg | 0µg |
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| Vitamin E | 0.35mg |
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| Vitamin C | 17.1mg | 14.8mg |
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| Vitamin B1 | 0.112mg |
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| Vitamin B2 | 0.032mg |
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| Vitamin B3 | 0.552mg |
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| Vitamin B5 | 0.314mg |
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| Vitamin B6 | 0.293mg |
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| Folate | 23µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Cholesterol | 0mg | 70mg |
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| Saturated Fat | 0.037g | 6.23g |
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| Monounsaturated Fat | 0.006g | 8.27g |
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| Polyunsaturated fat | 0.076g | 2.33g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
19%
4%
Minerals Daily Need Coverage Score
26%
20%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 1191mg)
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 6.193g)
Which food is cheaper?
Yam is cheaper (difference - $1.3)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Kielbasa is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Kielbasa is lower in glycemic index (difference - 23)