Lentils vs. Sausage
Nutrition comparison of Cooked Lentils and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and sausage:
- Both lentils and sausage are high in calories, potassium and protein.
- Lentil is an excellent source of dietary fiber and iron.
- Sausage has 9.8 times less carbohydrates than lentil.
- Sausage has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and sausage are high in calories. Sausage has 179% more calories than lentil - lentil has 116 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to sausage per calorie. Lentils has a macronutrient ratio of 30:67:3 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Sausage | |
|---|---|---|
| Protein | 30% | 23% |
| Carbohydrates | 67% | 2% |
| Fat | 3% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Sausage has 9.8 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than sausage - lentil has 7.9g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Lentils and sausage contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both lentils and sausage are high in protein. Sausage has 104% more protein than lentil - lentil has 9g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and lentil has 99% less saturated fat than sausage - lentil has 0.05g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and lentils are low in trans fat - sausage has 0.1g of trans fat per 100 grams and lentil does not contain significant amounts.
cholesterol
Lentil has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than sausage - lentil has 1.5mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Sausage has more Vitamin A than lentil - sausage has 10ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than lentil - sausage has 41iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and sausage contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Lentils and sausage contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate. Both lentils and sausage contain significant amounts of pantothenic acid.
| Lentils | Sausage | |
|---|---|---|
| Thiamin | 0.169 MG | 0.346 MG |
| Riboflavin | 0.073 MG | 0.263 MG |
| Niacin | 1.06 MG | 6.279 MG |
| Pantothenic acid | 0.638 MG | 0.838 MG |
| Vitamin B6 | 0.178 MG | 0.371 MG |
| Folate | 181 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Lentils and sausage contain similar amounts of calcium - lentil has 19mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Lentil is an excellent source of iron and it has 166% more iron than sausage - lentil has 3.3mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both lentils and sausage are high in potassium. Lentil has a little more potassium (9%) than sausage by weight - lentil has 369mg 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 lentil per 100 grams.
| Lentils | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.037 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than lentil per 100 grams.
| Lentils | Sausage | |
|---|---|---|
| linoleic acid | 0.137 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 0.137 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.
Cooked Lentils 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 lentils or sausage contain more calories in 100 grams?Both lentils and sausage are high in calories. Sausage has 180% more calories than lentil - lentil has 116 calories in 100g and sausage has 324 calories.
Does lentils or sausage have more carbohydrates?
By weight, sausage has 9.8 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does lentils or sausage contain more iron?
Lentil is an abundant source of iron and it has 170% more iron than sausage - lentil has 3.3mg of iron in 100 grams and sausage has 1.3mg of iron.
Does lentils or sausage contain more potassium?
Both lentils and sausage are high in potassium. Lentil has a little more potassium ( 10%) than sausage by weight - lentil has 369mg of potassium in 100 grams and sausage has 339mg of potassium.