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  6. Kielbasa vs. Fillet

Kielbasa vs. Fillet — In-Depth Nutrition Comparison

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How are kielbasa and fillet different?

  • Kielbasa is richer in vitamin C and monounsaturated fat, while fillet is higher in fiber, iron, and polyunsaturated fat.
  • Kielbasa covers your daily need for sodium, 31% more than fillet.
  • Kielbasa has a higher glycemic index (28) than fillet (0).

Kielbasa, Polish, turkey, and beef, smoked and Vegetarian fillets types were used in this article.

Infographic

Kielbasa vs Fillet 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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Fillet
Fillet
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more IronIron +61.3%
Contains less SodiumSodium -59.2%
~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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Fillet
Fillet
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Kielbasa Fillet DV% diff.
Vitamin B12 4.2µg 175%
Vitamin B6 1.5mg 115%
Copper 0.925mg 103%
Vitamin B1 1.1mg 92%
Vitamin B3 12mg 75%
Vitamin B2 0.9mg 69%
Phosphorus 450mg 64%
Polyunsaturated fat 2.33g 9.332g 47%
Sodium 1200mg 490mg 31%
Folate 102µg 26%
Fiber 0g 6.1g 24%
Cholesterol 70mg 0mg 23%
Vitamin E 3.45mg 23%
Protein 13.1g 23g 20%
Potassium 600mg 18%
Vitamin C 14.8mg 0mg 16%
Choline 82mg 15%
Saturated fat 6.23g 2.849g 15%
Zinc 1.4mg 13%
Calcium 95mg 10%
Iron 1.24mg 2mg 10%
Monounsaturated fat 8.27g 4.376g 10%
Magnesium 23mg 5%
Calories 226kcal 290kcal 3%
Carbs 3.9g 9g 2%
Selenium 1µg 2%
Fats 17.6g 18g 1%
Protein per 100 calories 5.8g 7.9g N/A
Calories per 10 g protein 173kcal 126kcal N/A
Weight per 100 calories 44g 34g N/A
Unsaturated / Saturated Fat ratio 1.7 4.8 N/A
Net carbs 3.9g 2.9g N/A
Sugar 0g 0.8g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Fillet
Fillet
4
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more WaterWater +37.8%
Contains more ProteinProtein +75.6%
Contains more CarbsCarbs +130.8%
Contains more OtherOther +47.1%
~equal in Fats ~18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains more Mono. FatMonounsaturated fat +89%
Contains less Sat. FatSaturated fat -54.3%
Contains more Poly. FatPolyunsaturated fat +300.5%

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
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.