Chia Seeds vs. Sausage
Nutrition comparison of Chia Seeds and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and sausage:
- Both chia seeds and sausage are high in calories, potassium and protein.
- Chia seed is an excellent source of calcium, dietary fiber and iron.
- Sausage has more pantothenic acid, Vitamin B6 and Vitamin B12, however, chia seed contains more folate.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and sausage are high in calories. Chia seed has 50% more calories than sausage - chia seed has 486 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, chia seeds is lighter in protein, much heavier in carbs and much lighter in fat compared to sausage per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Sausage | |
|---|---|---|
| Protein | 13% | 23% |
| Carbohydrates | 33% | 2% |
| Fat | 54% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and sausage has 96% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than sausage - chia seed has 34.4g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Chia seed has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and sausage are high in protein. Sausage has 11% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and chia seed has 63% less saturated fat than sausage - chia seed has 3.3g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both chia seeds and sausage are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and sausage has 0.1g of trans fat.
cholesterol
Chia seed has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than sausage - chia seed has 1.6mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Sausage has more Vitamin A than chia seed - sausage has 10ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than chia seed - sausage has 41iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and sausage contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Sausage and chia seeds contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Sausage has more pantothenic acid, Vitamin B6 and Vitamin B12, however, chia seed contains more folate. Both chia seeds and sausage contain significant amounts of thiamin, riboflavin and niacin.
| Chia Seeds | Sausage | |
|---|---|---|
| Thiamin | 0.62 MG | 0.346 MG |
| Riboflavin | 0.17 MG | 0.263 MG |
| Niacin | 8.83 MG | 6.279 MG |
| Pantothenic acid | ~ | 0.838 MG |
| Vitamin B6 | ~ | 0.371 MG |
| Folate | 49 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 47 times more calcium than sausage - chia seed has 631mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Chia seed is an excellent source of iron and it has 518% more iron than sausage - chia seed has 7.7mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both chia seeds and sausage are high in potassium. Chia seed has 20% more potassium than sausage - chia seed has 407mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than sausage per 100 grams, however, sausage contains more dpa than chia seed per 100 grams.
| Chia Seeds | Sausage | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 17.83 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, both chia seeds and sausage contain significant amounts of linoleic acid.
| Chia Seeds | Sausage | |
|---|---|---|
| other omega 6 | ~ | 0.035 G |
| linoleic acid | 5.835 G | 4.267 G |
| Total | 5.835 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: Chia Seeds (Seeds, chia seeds, dried) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Chia Seeds 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 chia seeds or sausage contain more calories in 100 grams?Both chia seeds and sausage are high in calories. Chia seed has 50% more calories than sausage - chia seed has 486 calories in 100g and sausage has 324 calories.
Does chia seeds or sausage have more carbohydrates?
By weight, chia seed is high in carbohydrates and sausage has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does chia seeds or sausage contain more calcium?
Chia seed is a rich source of calcium and it has 47 times more calcium than sausage - chia seed has 631mg of calcium in 100 grams and sausage has 13mg of calcium.
Does chia seeds or sausage contain more iron?
Chia seed is an abundant source of iron and it has 520% more iron than sausage - chia seed has 7.7mg of iron in 100 grams and sausage has 1.3mg of iron.
Does chia seeds or sausage contain more potassium?
Both chia seeds and sausage are high in potassium. Chia seed has 20% more potassium than sausage - chia seed has 407mg of potassium in 100 grams and sausage has 339mg of potassium.