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.
Detailed nutritional comparison of egg white 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: Egg White (Egg, white, raw, fresh) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Sausage src

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.

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .

Egg White g

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G Water G
G Starch G
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