Oats vs. Sausage
Nutrition comparison of Oats and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and sausage:
- Both oats and sausage are high in calories, potassium and protein.
- For omega-3 fatty acids, sausage has more dpa than oat.
- Oat has more thiamin and folate, however, sausage contains more niacin, Vitamin B6 and Vitamin B12.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and sausage are high in calories. Oat has 20% more calories than sausage - oat has 389 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to sausage per calorie. Oats has a macronutrient ratio of 17:67:16 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Sausage | |
|---|---|---|
| Protein | 17% | 23% |
| Carbohydrates | 67% | 2% |
| Fat | 16% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and sausage has 97% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than sausage - oat has 10.6g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Oat has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and sausage are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and oat has 87% less saturated fat than sausage - oat has 1.2g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and oats are low in trans fat - sausage has 0.1g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Sausage has more Vitamin A than oat - sausage has 10ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than oat - sausage has 41iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Sausage and oats contain similar amounts of Vitamin E - sausage has 0.25mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Sausage and oats contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, sausage contains more niacin, Vitamin B6 and Vitamin B12. Both oats and sausage contain significant amounts of riboflavin and pantothenic acid.
| Oats | Sausage | |
|---|---|---|
| Thiamin | 0.763 MG | 0.346 MG |
| Riboflavin | 0.139 MG | 0.263 MG |
| Niacin | 0.961 MG | 6.279 MG |
| Pantothenic acid | 1.349 MG | 0.838 MG |
| Vitamin B6 | 0.119 MG | 0.371 MG |
| Folate | 56 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Oat is a great source of calcium and it has 315% more calcium than sausage - oat has 54mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Oat is an excellent source of iron and it has 278% more iron than sausage - oat has 4.7mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both oats and sausage are high in potassium. Oat has 27% more potassium than sausage - oat has 429mg 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 DPA than oat per 100 grams. Both oats and sausage contain significant amounts of alpha linoleic acid (ALA).
| Oats | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.111 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, both oats and sausage contain significant amounts of linoleic acid.
| Oats | Sausage | |
|---|---|---|
| linoleic acid | 2.424 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 2.424 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.
Oats 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 oats or sausage contain more calories in 100 grams?Both oats and sausage are high in calories. Oat has 20% more calories than sausage - oat has 389 calories in 100g and sausage has 324 calories.
Does oats or sausage have more carbohydrates?
By weight, oat is high in carbohydrates and sausage has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does oats or sausage contain more iron?
Oat is an abundant source of iron and it has 280% more iron than sausage - oat has 4.7mg of iron in 100 grams and sausage has 1.3mg of iron.
Does oats or sausage contain more potassium?
Both oats and sausage are high in potassium. Oat has 30% more potassium than sausage - oat has 429mg of potassium in 100 grams and sausage has 339mg of potassium.