Almonds vs. Sausage
Nutrition comparison of Almonds and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and sausage:
- Both almonds and sausage are high in calories, potassium and protein.
- Almond has more riboflavin and folate, however, sausage contains more Vitamin B6 and Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Sausage has 10.5 times less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and sausage are high in calories. Almond has 79% more calories than sausage - almond has 579 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, almonds is lighter in protein, heavier in carbs and similar to sausage for fat. Almonds has a macronutrient ratio of 14:14:73 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Sausage | |
|---|---|---|
| Protein | 14% | 23% |
| Carbohydrates | 14% | 2% |
| Fat | 73% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Sausage has 10.5 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than sausage - almond has 12.5g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Almonds and sausage contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both almonds and sausage are high in protein. Almond has 15% more protein than sausage - almond has 21.2g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and almond has 58% less saturated fat than sausage - almond has 3.8g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both almonds and sausage are low in trans fat - almond has 0.02g of trans fat per 100 grams and sausage has 0.1g of trans fat.
cholesterol
Almond has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Sausage has more Vitamin A than almond - sausage has 10ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than almond - sausage has 41iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 101 times more Vitamin E than sausage - almond has 25.6mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Sausage and almonds contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and folate, however, sausage contains more Vitamin B6 and Vitamin B12. Both almonds and sausage contain significant amounts of thiamin, niacin and pantothenic acid.
| Almonds | Sausage | |
|---|---|---|
| Thiamin | 0.205 MG | 0.346 MG |
| Riboflavin | 1.138 MG | 0.263 MG |
| Niacin | 3.618 MG | 6.279 MG |
| Pantothenic acid | 0.471 MG | 0.838 MG |
| Vitamin B6 | 0.137 MG | 0.371 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 19 times more calcium than sausage - almond has 269mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Almond is an excellent source of iron and it has 197% more iron than sausage - almond has 3.7mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both almonds and sausage are high in potassium. Almond has 116% more potassium than sausage - almond has 733mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sausage has more alpha linoleic acid (ALA) and DPA than almond per 100 grams.
| Almonds | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.003 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than sausage per 100 grams.
| Almonds | Sausage | |
|---|---|---|
| other omega 6 | ~ | 0.035 G |
| linoleic acid | 12.324 G | 4.267 G |
| Total | 12.324 G | 4.302 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Cooked Sausage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or sausage contain more calories in 100 grams?Both almonds and sausage are high in calories. Almond has 80% more calories than sausage - almond has 579 calories in 100g and sausage has 324 calories.
Does almonds or sausage contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than sausage - almond has 269mg of calcium in 100 grams and sausage has 13mg of calcium.
Does almonds or sausage contain more iron?
Almond is an abundant source of iron and it has 200% more iron than sausage - almond has 3.7mg of iron in 100 grams and sausage has 1.3mg of iron.
Does almonds or sausage contain more potassium?
Both almonds and sausage are high in potassium. Almond has 120% more potassium than sausage - almond has 733mg of potassium in 100 grams and sausage has 339mg of potassium.