Pine Nut vs. Sausage
Nutrition comparison of Pine Nut and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and sausage:
- Both pine nut and sausage are high in calories, potassium and protein.
- For omega-3 fatty acids, sausage has more dpa than pine nut.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
- Sausage has 6 times less carbohydrates than pine nut.
- Sausage has more pantothenic acid, Vitamin B6 and Vitamin B12, however, pine nut contains more folate.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and sausage are high in calories. Pine nut has 108% more calories than sausage - pine nut has 673 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, pine nut is lighter in protein, heavier in carbs and heavier in fat compared to sausage per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Sausage | |
|---|---|---|
| Protein | 8% | 23% |
| Carbohydrates | 7% | 2% |
| Fat | 85% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Sausage has 6 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than sausage - pine nut has 3.7g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Pine nut and sausage contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both pine nut and sausage are high in protein. Sausage has 34% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and pine nut has 46% less saturated fat than sausage - pine nut has 4.9g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and pine nut are low in trans fat - sausage has 0.1g of trans fat per 100 grams and pine nut does not contain significant amounts.
cholesterol
Pine nut has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut has more Vitamin C than sausage - pine nut has 0.8mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Pine nut and sausage contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than pine nut - sausage has 41iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 36 times more Vitamin E than sausage - pine nut has 9.3mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Pine nut has 14 times more Vitamin K than sausage - pine nut has 53.9ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more pantothenic acid, Vitamin B6 and Vitamin B12, however, pine nut contains more folate. Both pine nut and sausage contain significant amounts of thiamin, riboflavin and niacin.
| Pine Nut | Sausage | |
|---|---|---|
| Thiamin | 0.364 MG | 0.346 MG |
| Riboflavin | 0.227 MG | 0.263 MG |
| Niacin | 4.387 MG | 6.279 MG |
| Pantothenic acid | 0.313 MG | 0.838 MG |
| Vitamin B6 | 0.094 MG | 0.371 MG |
| Folate | 34 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Pine nut and sausage contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Pine nut is an excellent source of iron and it has 342% more iron than sausage - pine nut has 5.5mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both pine nut and sausage are high in potassium. Pine nut has 76% more potassium than sausage - pine nut has 597mg 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 DPA than pine nut per 100 grams. Both pine nut and sausage contain significant amounts of alpha linoleic acid (ALA).
| Pine Nut | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.164 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than sausage per 100 grams.
| Pine Nut | Sausage | |
|---|---|---|
| other omega 6 | ~ | 0.035 G |
| linoleic acid | 33.15 G | 4.267 G |
| Total | 33.15 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.
Pine Nut 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pine nut or sausage contain more calories in 100 grams?Both pine nut and sausage are high in calories. Pine nut has 110% more calories than sausage - pine nut has 673 calories in 100g and sausage has 324 calories.
Does pine nut or sausage contain more iron?
Pine nut is an abundant source of iron and it has 340% more iron than sausage - pine nut has 5.5mg of iron in 100 grams and sausage has 1.3mg of iron.
Does pine nut or sausage contain more potassium?
Both pine nut and sausage are high in potassium. Pine nut has 80% more potassium than sausage - pine nut has 597mg of potassium in 100 grams and sausage has 339mg of potassium.