Egg White vs. Sausage
Nutrition comparison of Egg White and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and sausage:
- Both egg white and sausage are high in protein.
- Sausage has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Sausage is an excellent source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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 egg white has 84% less calories than sausage - egg white has 52 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to sausage for carbs. Egg white has a macronutrient ratio of 89:5:6 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Sausage | |
|---|---|---|
| Protein | 89% | 23% |
| Carbohydrates | 5% | 2% |
| Fat | 6% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and sausage are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in egg white and sausage are both made of 100% sugar.
sugar
Egg white and sausage contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both egg white and sausage are high in protein. Sausage has 69% more protein than egg white - egg white has 10.9g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and egg white has less saturated fat than sausage - sausage has 9g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both sausage and egg white are low in trans fat - sausage has 0.1g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Sausage has more Vitamin A than egg white - sausage has 10ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than egg white - sausage has 41iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Sausage and egg white contain similar amounts of Vitamin E - sausage has 0.25mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Sausage and egg white contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Sausage has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg white and sausage contain significant amounts of riboflavin and folate.
| Egg White | Sausage | |
|---|---|---|
| Thiamin | 0.004 MG | 0.346 MG |
| Riboflavin | 0.439 MG | 0.263 MG |
| Niacin | 0.105 MG | 6.279 MG |
| Pantothenic acid | 0.19 MG | 0.838 MG |
| Vitamin B6 | 0.005 MG | 0.371 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.09 UG | 0.9 UG |
Minerals
calcium
Egg white and sausage contain similar amounts of calcium - egg white has 7mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Sausage has 14 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Sausage is an excellent source of potassium and it has 108% more potassium than egg white - egg white has 163mg of potassium per 100 grams and sausage has 339mg of potassium.
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.
Egg White 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 egg white or sausage contain more calories in 100 grams?Sausage is high in calories and egg white has 80% less calories than sausage - egg white has 52 calories in 100g and sausage has 324 calories.
Is egg white or sausage better for protein?
Both egg white and sausage are high in protein. Sausage has 70% more protein than egg white - egg white has 10.9g of protein per 100 grams and sausage has 18.4g of protein.
Does egg white or sausage contain more potassium?
Sausage is a rich source of potassium and it has 110% more potassium than egg white - egg white has 163mg of potassium in 100 grams and sausage has 339mg of potassium.