Cottage Cheese vs. Sausage
Nutrition comparison of Cottage 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
cottage cheese
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and sausage:
- Both cottage cheese and sausage are high in protein.
- Cottage cheese has 3.7 times less cholesterol than sausage.
- Cottage cheese is an excellent source of calcium.
- Sausage has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, cottage cheese contains more folate.
- Sausage is an excellent source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sausage is high in calories and cottage cheese has 70% less calories than sausage - cottage cheese has 98 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to sausage per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Sausage | |
|---|---|---|
| Protein | 46% | 23% |
| Carbohydrates | 14% | 2% |
| Fat | 40% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and sausage are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in cottage cheese and sausage are both made of 100% sugar.
sugar
Cottage cheese and sausage contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both cottage cheese and sausage are high in protein. Sausage has 65% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and cottage cheese has 81% less saturated fat than sausage - cottage cheese has 1.7g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and cottage cheese are low in trans fat - sausage has 0.1g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Cottage cheese has 3.7 times less cholesterol than sausage - cottage cheese has 17mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has 270% more Vitamin A than sausage - cottage cheese has 37ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has 12 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Cottage cheese and sausage contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Sausage and cottage cheese contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Sausage has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, cottage cheese contains more folate. Both cottage cheese and sausage contain significant amounts of riboflavin and pantothenic acid.
| Cottage Cheese | Sausage | |
|---|---|---|
| Thiamin | 0.027 MG | 0.346 MG |
| Riboflavin | 0.163 MG | 0.263 MG |
| Niacin | 0.099 MG | 6.279 MG |
| Pantothenic acid | 0.557 MG | 0.838 MG |
| Vitamin B6 | 0.046 MG | 0.371 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.43 UG | 0.9 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 538% more calcium than sausage - cottage cheese has 83mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Sausage has 16 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Sausage is an excellent source of potassium and it has 226% more potassium than cottage cheese - cottage cheese has 104mg 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 cottage cheese per 100 grams.
| Cottage Cheese | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.017 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Sausage | |
|---|---|---|
| linoleic acid | 0.105 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 0.105 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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Sausage g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cottage cheese or sausage contain more calories in 100 grams?Sausage is high in calories and cottage cheese has 70% less calories than sausage - cottage cheese has 98 calories in 100g and sausage has 324 calories.
Is cottage cheese or sausage better for protein?
Both cottage cheese and sausage are high in protein. Sausage has 70% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and sausage has 18.4g of protein.
Does cottage cheese or sausage contain more calcium?
Cottage cheese is a rich source of calcium and it has 540% more calcium than sausage - cottage cheese has 83mg of calcium in 100 grams and sausage has 13mg of calcium.
Does cottage cheese or sausage contain more potassium?
Sausage is a rich source of potassium and it has 230% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and sausage has 339mg of potassium.