Cheese vs. Sausage

Nutrition comparison of Cheese and Cooked Sausage


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus cooked sausage (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and sausage:

  • Both cheese and sausage are high in calories, protein and saturated fat.
  • Cheese is an excellent source of Vitamin A and calcium.
  • For omega-3 fatty acids, sausage has more dpa than cheese.
  • Sausage has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate.
  • Sausage is an excellent source of potassium.
Detailed nutritional comparison of cheese and sausage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Sausage src

Calories and Carbs

calories

Both cheese and sausage are high in calories. Cheese has 19% more calories than sausage - cheese has 384 calories per 100 grams and sausage has 324 calories.

For macronutrient ratios, cheese is similar to sausage for protein, carbs and fat. Cheese has a macronutrient ratio of 25:0:75 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Sausage
Protein 25% 23%
Carbohydrates ~ 2%
Fat 75% 75%
Alcohol ~ ~

carbohydrates

Both cheese and sausage are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.

sugar

Cheese has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and cheese does not contain significant amounts.



Protein

protein

Both cheese and sausage are high in protein. Cheese has 28% more protein than sausage - cheese has 23.5g of protein per 100 grams and sausage has 18.4g of protein.

Fat

saturated fat

Both cheese and sausage are high in saturated fat. Cheese has 78% more saturated fat than sausage - cheese has 16.1g of saturated fat per 100 grams and sausage has 9g of saturated fat.

trans fat

Both sausage and cheese are low in trans fat - sausage has 0.1g of trans fat per 100 grams and cheese does not contain significant amounts.

cholesterol

Cheese and sausage contain similar amounts of cholesterol - cheese has 95mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has 16 times more Vitamin A than sausage - cheese has 174ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.

Vitamin D

Sausage has 95% more Vitamin D than cheese - cheese has 21iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.

Vitamin E

Cheese and sausage contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.

Vitamin K

Cheese and sausage contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.

The B Vitamins

Sausage has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more folate. Both cheese and sausage contain significant amounts of riboflavin and Vitamin B12.

Cheese Sausage
Thiamin 0.023 MG 0.346 MG
Riboflavin 0.318 MG 0.263 MG
Niacin 0.114 MG 6.279 MG
Pantothenic acid 0.249 MG 0.838 MG
Vitamin B6 0.061 MG 0.371 MG
Folate 13 UG 4 UG
Vitamin B12 1.23 UG 0.9 UG

Minerals

calcium

Cheese is an excellent source of calcium and it has 49 times more calcium than sausage - cheese has 659mg of calcium per 100 grams and sausage has 13mg of calcium.

iron

Sausage has 112% more iron than cheese - cheese has 0.59mg of iron per 100 grams and sausage has 1.3mg of iron.

potassium

Sausage is an excellent source of potassium and it has 299% more potassium than cheese - cheese has 85mg 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 cheese per 100 grams. Both cheese and sausage contain significant amounts of alpha linoleic acid (ALA).

Cheese Sausage
alpha linoleic acid 0.332 G 0.184 G
DHA ~ 0.004 G
EPA ~ 0.007 G
DPA ~ 0.024 G
Total 0.332 G 0.219 G

omega 6s

Comparing omega-6 fatty acids, sausage has more linoleic acid than cheese per 100 grams.

Cheese Sausage
linoleic acid 0.532 G 4.267 G
other omega 6 ~ 0.035 G
Total 0.532 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.

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .

Cheese g

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