Granola vs. Sausage
Nutrition comparison of Granola and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and sausage:
- Both granola and sausage are high in calories, potassium and protein.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Sausage has more niacin and Vitamin B12, however, granola contains more folate.
- Sausage has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and sausage are high in calories. Granola has 51% more calories than sausage - granola has 489 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to sausage per calorie. Granola has a macronutrient ratio of 11:44:45 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Sausage | |
|---|---|---|
| Protein | 11% | 23% |
| Carbohydrates | 44% | 2% |
| Fat | 45% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and sausage has 97% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than sausage - granola has 8.9g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Sausage has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both granola and sausage are high in protein. Sausage has 35% more protein than granola - granola has 13.7g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and granola has 56% less saturated fat than sausage - granola has 4g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both granola and sausage are low in trans fat - granola has 0.02g of trans fat per 100 grams and sausage has 0.1g of trans fat.
cholesterol
Granola has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than sausage - granola has 1.2mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Granola and sausage contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than granola - sausage has 41iu of Vitamin D per 100 grams and granola does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 43 times more Vitamin E than sausage - granola has 11.1mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Granola and sausage contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more niacin and Vitamin B12, however, granola contains more folate. Both granola and sausage contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Granola | Sausage | |
|---|---|---|
| Thiamin | 0.548 MG | 0.346 MG |
| Riboflavin | 0.354 MG | 0.263 MG |
| Niacin | 2.739 MG | 6.279 MG |
| Pantothenic acid | 0.752 MG | 0.838 MG |
| Vitamin B6 | 0.37 MG | 0.371 MG |
| Folate | 84 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 485% more calcium than sausage - granola has 76mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Granola is an excellent source of iron and it has 216% more iron than sausage - granola has 4mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both granola and sausage are high in potassium. Granola has 59% more potassium than sausage - granola has 539mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than sausage per 100 grams, however, sausage contains more dpa than granola per 100 grams. Both granola and sausage contain small amounts of EPA.
| Granola | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.184 G |
| EPA | 0.002 G | 0.007 G |
| DHA | ~ | 0.004 G |
| DPA | ~ | 0.024 G |
| Total | 0.613 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, both granola and sausage contain significant amounts of linoleic acid.
| Granola | Sausage | |
|---|---|---|
| other omega 6 | ~ | 0.035 G |
| linoleic acid | 7.194 G | 4.267 G |
| Total | 7.194 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.
Granola 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 granola or sausage contain more calories in 100 grams?Both granola and sausage are high in calories. Granola has 50% more calories than sausage - granola has 489 calories in 100g and sausage has 324 calories.
Does granola or sausage have more carbohydrates?
By weight, granola is high in carbohydrates and sausage has 100% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does granola or sausage contain more calcium?
Granola is a rich source of calcium and it has 490% more calcium than sausage - granola has 76mg of calcium in 100 grams and sausage has 13mg of calcium.
Does granola or sausage contain more iron?
Granola is an abundant source of iron and it has 220% more iron than sausage - granola has 4mg of iron in 100 grams and sausage has 1.3mg of iron.
Does granola or sausage contain more potassium?
Both granola and sausage are high in potassium. Granola has 60% more potassium than sausage - granola has 539mg of potassium in 100 grams and sausage has 339mg of potassium.