Pasta vs. Sausage
Nutrition comparison of Pasta and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and sausage:
- Both pasta and sausage are high in calories, potassium and protein.
- Pasta has more thiamin and folate, however, sausage contains more Vitamin B6 and Vitamin B12.
- Pasta is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and sausage are high in calories. Pasta has 15% more calories than sausage - pasta has 371 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and much lighter in fat compared to sausage per calorie. Pasta has a macronutrient ratio of 14:82:4 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Sausage | |
|---|---|---|
| Protein | 14% | 23% |
| Carbohydrates | 82% | 2% |
| Fat | 4% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and sausage has 98% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than sausage - pasta has 3.2g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Pasta and sausage contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both pasta and sausage are high in protein. Sausage has 41% more protein than pasta - pasta has 13g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and pasta has 97% less saturated fat than sausage - pasta has 0.28g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and pasta are low in trans fat - sausage has 0.1g of trans fat per 100 grams and pasta does not contain significant amounts.
cholesterol
Pasta has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Sausage has more Vitamin A than pasta - sausage has 10ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than pasta - sausage has 41iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and sausage contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Pasta and sausage contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Pasta has more thiamin and folate, however, sausage contains more Vitamin B6 and Vitamin B12. Both pasta and sausage contain significant amounts of riboflavin, niacin and pantothenic acid.
| Pasta | Sausage | |
|---|---|---|
| Thiamin | 0.891 MG | 0.346 MG |
| Riboflavin | 0.4 MG | 0.263 MG |
| Niacin | 7.177 MG | 6.279 MG |
| Pantothenic acid | 0.431 MG | 0.838 MG |
| Vitamin B6 | 0.142 MG | 0.371 MG |
| Folate | 237 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Pasta has 62% more calcium than sausage - pasta has 21mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Pasta is an excellent source of iron and it has 164% more iron than sausage - pasta has 3.3mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both pasta and sausage are high in potassium. Sausage has 52% more potassium than pasta - pasta has 223mg 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 pasta per 100 grams.
| Pasta | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.024 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than pasta per 100 grams.
| Pasta | Sausage | |
|---|---|---|
| linoleic acid | 0.54 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 0.54 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.
Pasta 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 pasta or sausage contain more calories in 100 grams?Both pasta and sausage are high in calories. Pasta has 20% more calories than sausage - pasta has 371 calories in 100g and sausage has 324 calories.
Does pasta or sausage have more carbohydrates?
By weight, pasta is high in carbohydrates and sausage has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does pasta or sausage contain more iron?
Pasta is an abundant source of iron and it has 160% more iron than sausage - pasta has 3.3mg of iron in 100 grams and sausage has 1.3mg of iron.
Does pasta or sausage contain more potassium?
Both pasta and sausage are high in potassium. Sausage has 50% more potassium than pasta - pasta has 223mg of potassium in 100 grams and sausage has 339mg of potassium.