Sausage vs. Kale
Nutrition comparison of Cooked Sausage and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
sausage
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sausage and kale:
- Both kale and sausage are high in potassium.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Sausage has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kale contains more folate.
- Sausage is an excellent source of protein.
USDA sources for nutritional information: Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sausage is high in calories and kale has 89% less calories than sausage - kale has 35 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, sausage is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Sausage has a macronutrient ratio of 23:2:75 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sausage | Kale | |
|---|---|---|
| Protein | 23% | 28% |
| Carbohydrates | 2% | 41% |
| Fat | 75% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and sausage are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in sausage comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than sausage - kale has 4.1g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Kale and sausage contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Sausage is an excellent source of protein and it has 530% more protein than kale - kale has 2.9g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and kale has 98% less saturated fat than sausage - kale has 0.18g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and kale are low in trans fat - sausage has 0.1g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than sausage - kale has 93.4mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 23 times more Vitamin A than sausage - kale has 241ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than kale - sausage has 41iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and sausage contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 113 times more Vitamin K than sausage - kale has 389.6ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kale contains more folate. Both sausage and kale contain significant amounts of riboflavin.
| Sausage | Kale | |
|---|---|---|
| Thiamin | 0.346 MG | 0.113 MG |
| Riboflavin | 0.263 MG | 0.347 MG |
| Niacin | 6.279 MG | 1.18 MG |
| Pantothenic acid | 0.838 MG | 0.37 MG |
| Vitamin B6 | 0.371 MG | 0.147 MG |
| Folate | 4 UG | 62 UG |
| Vitamin B12 | 0.9 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 18 times more calcium than sausage - kale has 254mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Kale and sausage contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both kale and sausage are high in potassium. Kale is very similar to sausage for potassium - kale has 348mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than sausage per 100 grams, however, sausage contains more dpa than kale per 100 grams.
| Sausage | Kale | |
|---|---|---|
| alpha linoleic acid | 0.184 G | 0.378 G |
| DHA | 0.004 G | ~ |
| EPA | 0.007 G | ~ |
| DPA | 0.024 G | ~ |
| Total | 0.219 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than kale per 100 grams.
| Sausage | Kale | |
|---|---|---|
| other omega 6 | 0.122 G | 0.003 G |
| linoleic acid | 4.267 G | 0.291 G |
| Total | 4.389 G | 0.294 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.
Cooked Sausage g
()
|
Daily Values (%) |
Kale 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 kale or sausage contain more calories in 100 grams?Sausage is high in calories and kale has 90% less calories than sausage - kale has 35 calories in 100g and sausage has 324 calories.
Does kale or sausage have more carbohydrates?
By weight, both kale and sausage are low in carbohydrates - kale has 4.4g of carbs for 100g and sausage has 1.9g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in sausage comprise of 100% sugar.
Does kale or sausage contain more calcium?
Kale is a rich source of calcium and it has 18 times more calcium than sausage - kale has 254mg of calcium in 100 grams and sausage has 13mg of calcium.
Does kale or sausage contain more potassium?
Both kale and sausage are high in potassium. Kale is very similar to sausage for potassium - kale has 348mg of potassium in 100 grams and sausage has 339mg of potassium.