Pork vs. Sausage

Nutrition comparison of Cooked Pork and Cooked Sausage


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked pork versus cooked sausage (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pork and sausage:

  • Both pork and sausage are high in calories, potassium, protein and saturated fat.
  • Pork has more thiamin.
Detailed nutritional comparison of pork 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: Pork (Pork, fresh, ground, cooked) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.


Image of Pork src
Image of Sausage src

Calories and Carbs

calories

Both pork and sausage are high in calories. Sausage has a little more calories (9%) than pork by weight - pork has 297 calories per 100 grams and sausage has 324 calories.

For macronutrient ratios, pork is heavier in protein, lighter in fat and similar to sausage for carbs. Pork has a macronutrient ratio of 36:0:65 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Sausage
Protein 36% 23%
Carbohydrates ~ 2%
Fat 65% 75%
Alcohol ~ ~

carbohydrates

Both sausage and pork are low in carbohydrates - sausage has 1.9g of total carbs per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and sausage are high in protein. Pork has 40% more protein than sausage - pork has 25.7g of protein per 100 grams and sausage has 18.4g of protein.

Fat

saturated fat

Both pork and sausage are high in saturated fat. Sausage has 17% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and sausage has 9g of saturated fat.

trans fat

Both sausage and pork are low in trans fat - sausage has 0.1g of trans fat per 100 grams and pork does not contain significant amounts.

cholesterol

Pork and sausage contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.

Vitamins

Vitamin C

Pork has more Vitamin C than sausage - pork has 0.7mg of Vitamin C per 100 grams and sausage does not contain significant amounts.

Vitamin A

Pork and sausage contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.

Vitamin D

Sausage has 95% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.

Vitamin E

Pork and sausage contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.

Vitamin K

Sausage and pork contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin. Both pork and sausage contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Pork Sausage
Thiamin 0.706 MG 0.346 MG
Riboflavin 0.22 MG 0.263 MG
Niacin 4.206 MG 6.279 MG
Pantothenic acid 0.52 MG 0.838 MG
Vitamin B6 0.391 MG 0.371 MG
Folate 6 UG 4 UG
Vitamin B12 0.54 UG 0.9 UG

Minerals

calcium

Pork has 69% more calcium than sausage - pork has 22mg of calcium per 100 grams and sausage has 13mg of calcium.

iron

Pork and sausage contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and sausage has 1.3mg of iron.

potassium

Both pork and sausage are high in potassium. Pork has a little more potassium (7%) than sausage by weight - pork has 362mg 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 pork per 100 grams.

Pork Sausage
alpha linoleic acid 0.07 G 0.184 G
DHA ~ 0.004 G
EPA ~ 0.007 G
DPA ~ 0.024 G
Total 0.07 G 0.219 G

omega 6s

Comparing omega-6 fatty acids, sausage has more linoleic acid than pork per 100 grams.

Pork Sausage
linoleic acid 1.64 G 4.267 G
other omega 6 ~ 0.035 G
Total 1.64 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: Pork (Pork, fresh, ground, cooked) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .

Cooked Pork g

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G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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G Water G
G Starch G
G Alcohol G


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