Greek Yogurt vs. Sausage
Nutrition comparison of Greek Yogurt and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and sausage:
- Both greek yogurt and sausage are high in protein.
- Greek yogurt has 7.1 times less cholesterol than sausage.
- Greek yogurt has signficantly more Vitamin A than sausage.
- Greek yogurt is an excellent source of calcium.
- Sausage has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more folate.
- Sausage is an excellent source of potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 greek yogurt has 77% less calories than sausage - greek yogurt has 73 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to sausage per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Sausage | |
|---|---|---|
| Protein | 55% | 23% |
| Carbohydrates | 22% | 2% |
| Fat | 24% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and sausage are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in greek yogurt and sausage are both made of 100% sugar.
sugar
Greek yogurt and sausage contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both greek yogurt and sausage are high in protein. Sausage has 85% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and greek yogurt has 86% less saturated fat than sausage - greek yogurt has 1.2g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both greek yogurt and sausage are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and sausage has 0.1g of trans fat.
cholesterol
Greek yogurt has 7.1 times less cholesterol than sausage - greek yogurt has 10mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than sausage - greek yogurt has 0.8mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than sausage - greek yogurt has 90ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than greek yogurt - sausage has 41iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and sausage contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Greek yogurt and sausage contain similar amounts of Vitamin K - greek yogurt has 0.2ug 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, greek yogurt contains more folate. Both greek yogurt and sausage contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Greek Yogurt | Sausage | |
|---|---|---|
| Thiamin | 0.044 MG | 0.346 MG |
| Riboflavin | 0.233 MG | 0.263 MG |
| Niacin | 0.197 MG | 6.279 MG |
| Pantothenic acid | 0.47 MG | 0.838 MG |
| Vitamin B6 | 0.055 MG | 0.371 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.52 UG | 0.9 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 785% more calcium than sausage - greek yogurt has 115mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Sausage has 30 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Sausage is an excellent source of potassium and it has 140% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.
| Greek Yogurt | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.007 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Sausage | |
|---|---|---|
| other omega 6 | 0.002 G | 0.035 G |
| linoleic acid | 0.065 G | 4.267 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Greek Yogurt 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 greek yogurt or sausage contain more calories in 100 grams?Sausage is high in calories and greek yogurt has 80% less calories than sausage - greek yogurt has 73 calories in 100g and sausage has 324 calories.
Is greek yogurt or sausage better for protein?
Both greek yogurt and sausage are high in protein. Sausage has 90% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and sausage has 18.4g of protein.
Does greek yogurt or sausage contain more calcium?
Greek yogurt is a rich source of calcium and it has 790% more calcium than sausage - greek yogurt has 115mg of calcium in 100 grams and sausage has 13mg of calcium.
Does greek yogurt or sausage contain more potassium?
Sausage is a rich source of potassium and it has 140% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and sausage has 339mg of potassium.