Egg vs. Sausage
Nutrition comparison of Egg 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
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and sausage:
- Both egg and sausage are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Sausage has more thiamin, niacin and Vitamin B6, however, egg contains more folate.
- Sausage is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and sausage are high in calories. Sausage has 127% more calories than egg - egg has 143 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to sausage for carbs. Egg has a macronutrient ratio of 36:2:62 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Sausage | |
|---|---|---|
| Protein | 36% | 23% |
| Carbohydrates | 2% | 2% |
| Fat | 62% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and sausage are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in egg and sausage are both made of 100% sugar.
sugar
Egg and sausage contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both egg and sausage are high in protein. Sausage has 46% more protein than egg - egg has 12.6g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and egg has 65% less saturated fat than sausage - egg has 3.1g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both egg and sausage are low in trans fat - egg has 0.04g of trans fat per 100 grams and sausage has 0.1g of trans fat.
cholesterol
Egg is high in cholesterol and sausage has 78% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 15 times more Vitamin A than sausage - egg has 160ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 100% more Vitamin D than sausage - egg has 82iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Egg and sausage contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Egg and sausage contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, niacin and Vitamin B6, however, egg contains more folate. Both egg and sausage contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Egg | Sausage | |
|---|---|---|
| Thiamin | 0.04 MG | 0.346 MG |
| Riboflavin | 0.457 MG | 0.263 MG |
| Niacin | 0.075 MG | 6.279 MG |
| Pantothenic acid | 1.533 MG | 0.838 MG |
| Vitamin B6 | 0.17 MG | 0.371 MG |
| Folate | 47 UG | 4 UG |
| Vitamin B12 | 0.89 UG | 0.9 UG |
Minerals
calcium
Egg is a great source of calcium and it has 331% more calcium than sausage - egg has 56mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Egg has 40% more iron than sausage - egg has 1.8mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Sausage is an excellent source of potassium and it has 146% more potassium than egg - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than sausage per 100 grams.
| Egg | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.184 G |
| DHA | 0.058 G | 0.004 G |
| DPA | 0.007 G | 0.024 G |
| EPA | ~ | 0.007 G |
| Total | 0.113 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than egg per 100 grams.
| Egg | Sausage | |
|---|---|---|
| other omega 6 | 0.022 G | 0.035 G |
| linoleic acid | 1.555 G | 4.267 G |
| Total | 1.577 G | 4.302 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Sausage .
Egg 100g
(
100 g
)
|
Daily Values (%) |
Cooked Sausage 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 143KCAL 7% |
|
5% | calories | 127% |
|
324KCAL 16% | |
| 0.72G 0.3% |
|
5% | carbohydrates | 164% |
|
1.9G 1% | |
| 0.37G | 5% | sugar | 278% | 1.4G | |||
| 9.5G 15% |
|
5% | total fat | 174% |
|
26G 41% | |
| 3.1G 17% |
|
5% | saturated fat | 190% |
|
9G 50% | |
| 3.7G | 5% | monounsaturated fat | 224% | 12G | |||
| 1.9G | 5% | polyunsaturated fat | 158% | 4.9G | |||
| 0.04G | 5% | trans fat | 150% | 0.1G | |||
| 372MG | 359% | cholesterol | 5% | 81MG | |||
| 142MG 10% |
|
5% | sodium | 464% |
|
801MG 53% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 160UG 23% |
|
>999% | Vitamin A | 5% |
|
10UG 1% | |
| 82IU 16% |
|
100% | Vitamin D | 5% |
|
41IU 8% | |
| 56MG 6% |
|
331% | calcium | 5% |
|
13MG 1% | |
| 1.8MG 10% |
|
38% | iron | 5% |
|
1.3MG 7% | |
| 12MG 4% |
|
5% | magnesium | 58% |
|
19MG 6% | |
| 138MG 6% |
|
5% | potassium | 146% |
|
339MG 15% | |
| 0.04MG 4% |
|
5% | thiamin (Vit B1) | 773% |
|
0.35MG 32% | |
| 0.46MG 42% |
|
77% | riboflavin (Vit B2) | 5% |
|
0.26MG 24% | |
| 0.08MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
6.3MG 45% | |
| 0.17MG 13% |
|
5% | Vitamin B6 | 118% |
|
0.37MG 29% | |
| 1.5MG 31% |
|
79% | pantothenic acid (Vit B5) | 5% |
|
0.84MG 17% | |
| 47UG 12% |
|
>999% | folate (Vit B9) | 5% |
|
4UG 1% | |
| 0.89UG 37% |
|
5% | Vitamin B12 | 1% |
|
0.9UG 38% | |
| 1.1MG 7% |
|
340% | Vitamin E | 5% |
|
0.25MG 2% | |
| 0.3UG 0.3% |
|
5% | Vitamin K | >999% |
|
3.4UG 4% | |
| 13G 25% |
|
5% | protein | 38% |
|
18G 37% | |
| 294MG 69% |
|
374% | choline | 5% |
|
62MG 15% | |
| 0.07MG 6% |
|
5% | copper | 5% |
|
0.07MG 6% | |
|
|
>999% | fluoride | 5% |
|
|||
| 0.03MG 2% |
|
5% | manganese | 33% |
|
0.04MG 2% | |
| 198MG 28% |
|
30% | phosphorus | 5% |
|
152MG 22% | |
| 31UG 56% |
|
72% | selenium | 5% |
|
18UG 32% | |
| 1.3MG 16% |
|
5% | zinc | 85% |
|
2.4MG 30% | |
| 76G | 49% | Water | 5% | 51G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does egg or sausage contain more calories in 100 grams?Both egg and sausage are high in calories. Sausage has 130% more calories than egg - egg has 143 calories in 100g and sausage has 324 calories.
Is egg or sausage better for protein?
Both egg and sausage are high in protein. Sausage has 50% more protein than egg - egg has 12.6g of protein per 100 grams and sausage has 18.4g of protein.
Does egg or sausage contain more potassium?
Sausage is a rich source of potassium and it has 150% more potassium than egg - egg has 138mg of potassium in 100 grams and sausage has 339mg of potassium.