Chicken Breast vs. Sausage
Nutrition comparison of Cooked Chicken Breast 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
chicken breast
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and sausage:
- Both chicken breast and sausage are high in calories, potassium and protein.
- Sausage has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and sausage are high in calories. Sausage has 96% more calories than chicken breast - chicken breast has 165 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in fat and similar to sausage for carbs. Chicken breast has a macronutrient ratio of 79:0:21 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Sausage | |
|---|---|---|
| Protein | 79% | 23% |
| Carbohydrates | ~ | 2% |
| Fat | 21% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both sausage and chicken breast are low in carbohydrates - sausage has 1.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and sausage are high in protein. Chicken breast has 69% more protein than sausage - chicken breast has 31g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and chicken breast has 89% less saturated fat than sausage - chicken breast has 1g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and chicken breast are low in trans fat - sausage has 0.1g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Chicken breast and sausage contain similar amounts of cholesterol - chicken breast has 85mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin A
Chicken breast and sausage contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has 720% more Vitamin D than chicken breast - chicken breast has 5iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Chicken breast and sausage contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Chicken breast and sausage contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin. Both chicken breast and sausage contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Chicken Breast | Sausage | |
|---|---|---|
| Thiamin | 0.07 MG | 0.346 MG |
| Riboflavin | 0.114 MG | 0.263 MG |
| Niacin | 13.712 MG | 6.279 MG |
| Pantothenic acid | 0.965 MG | 0.838 MG |
| Vitamin B6 | 0.6 MG | 0.371 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.34 UG | 0.9 UG |
Minerals
calcium
Chicken breast and sausage contain similar amounts of calcium - chicken breast has 15mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Chicken breast and sausage contain similar amounts of iron - chicken breast has 1mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both chicken breast and sausage are high in potassium. Sausage has 32% more potassium than chicken breast - chicken breast has 256mg 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 chicken breast per 100 grams, however, chicken breast contains more dha than sausage per 100 grams. Both chicken breast and sausage contain small amounts of EPA.
| Chicken Breast | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.184 G |
| DHA | 0.02 G | 0.004 G |
| EPA | 0.01 G | 0.007 G |
| DPA | 0.01 G | 0.024 G |
| Total | 0.07 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than chicken breast per 100 grams.
| Chicken Breast | Sausage | |
|---|---|---|
| linoleic acid | 0.59 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 0.59 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Cooked Chicken Breast 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 chicken breast or sausage contain more calories in 100 grams?Both chicken breast and sausage are high in calories. Sausage has 100% more calories than chicken breast - chicken breast has 165 calories in 100g and sausage has 324 calories.
Is chicken breast or sausage better for protein?
Both chicken breast and sausage are high in protein. Chicken breast has 70% more protein than sausage - chicken breast has 31g of protein per 100 grams and sausage has 18.4g of protein.
Does chicken breast or sausage contain more potassium?
Both chicken breast and sausage are high in potassium. Sausage has 30% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and sausage has 339mg of potassium.