Oatmeal vs. Sausage
Nutrition comparison of Oatmeal and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and sausage:
- Both sausage and oatmeal are high in calories, potassium and protein.
- Oatmeal has more thiamin and folate, however, sausage contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sausage and oatmeal are high in calories. Oatmeal has 13% more calories than sausage - sausage has 324 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to sausage per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Sausage | |
|---|---|---|
| Protein | 17% | 23% |
| Carbohydrates | 69% | 2% |
| Fat | 15% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and sausage has 97% less carbohydrates than oatmeal - sausage has 1.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than sausage - oatmeal has 9.8g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Sausage and oatmeal contain similar amounts of sugar - sausage has 1.4g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both sausage and oatmeal are high in protein. Sausage has 15% more protein than oatmeal - sausage has 18.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Sausage is high in saturated fat and oatmeal has 88% less saturated fat than sausage - sausage has 9g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both sausage and oatmeal are low in trans fat - sausage has 0.1g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Oatmeal has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Sausage has more Vitamin A than oatmeal - sausage has 10ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than oatmeal - sausage has 41iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Sausage and oatmeal contain similar amounts of Vitamin E - sausage has 0.25mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Sausage and oatmeal contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and folate, however, sausage contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both oatmeal and sausage contain significant amounts of riboflavin.
| Oatmeal | Sausage | |
|---|---|---|
| Thiamin | 0.73 MG | 0.346 MG |
| Riboflavin | 0.14 MG | 0.263 MG |
| Niacin | 0.78 MG | 6.279 MG |
| Pantothenic acid | ~ | 0.838 MG |
| Vitamin B6 | 0.12 MG | 0.371 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 300% more calcium than sausage - sausage has 13mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 236% more iron than sausage - sausage has 1.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both sausage and oatmeal are high in potassium. Sausage is very similar to sausage for potassium - sausage has 339mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 41g
(
packet
)
|
Daily Values (%) |
Cooked Sausage 87g
(
link
)
|
|||||
|---|---|---|---|---|---|---|---|
| 150KCAL 8% |
|
5% | calories | 88% |
|
282KCAL 14% | |
| 27G 11% |
|
>999% | carbohydrates | 5% |
|
1.6G 1% | |
| 4G 16% |
|
>999% | dietary fiber | 5% |
|
||
| 0.41G | 5% | sugar | 193% | 1.2G | |||
| 2.6G 4% |
|
5% | total fat | 785% |
|
23G 36% | |
| 0.46G 3% |
|
5% | saturated fat | >999% |
|
7.9G 44% | |
| 0.81G | 5% | monounsaturated fat | >999% | 10G | |||
| 0.94G | 5% | polyunsaturated fat | 357% | 4.3G | |||
| 5% | trans fat | >999% | 0.08G | ||||
| 5% | cholesterol | >999% | 70MG | ||||
| 1.6MG 0.1% |
|
5% | sodium | >999% |
|
697MG 47% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
8.7UG 1% | ||
|
|
5% | Vitamin D | >999% |
|
36IU 7% | ||
| 21MG 2% |
|
91% | calcium | 5% |
|
11MG 1% | |
| 1.7MG 10% |
|
55% | iron | 5% |
|
1.1MG 6% | |
| 61MG 20% |
|
259% | magnesium | 5% |
|
17MG 5% | |
| 144MG 6% |
|
5% | potassium | 105% |
|
295MG 13% | |
| 0.3MG 27% |
|
5% | thiamin (Vit B1) | 5% |
|
0.3MG 27% | |
| 0.06MG 5% |
|
5% | riboflavin (Vit B2) | 283% |
|
0.23MG 21% | |
| 0.32MG 2% |
|
5% | niacin (Vit B3) | >999% |
|
5.5MG 39% | |
| 0.05MG 4% |
|
5% | Vitamin B6 | 539% |
|
0.32MG 25% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.73MG 15% | ||
| 13UG 3% |
|
271% | folate (Vit B9) | 5% |
|
3.5UG 1% | |
|
|
5% | Vitamin B12 | >999% |
|
0.78UG 33% | ||
| 0.19MG 1% |
|
5% | Vitamin E | 16% |
|
0.22MG 2% | |
|
|
5% | Vitamin K | >999% |
|
3UG 3% | ||
| 6.6G 13% |
|
5% | protein | 142% |
|
16G 32% | |
|
|
5% | choline | >999% |
|
54MG 13% | ||
|
|
5% | copper | >999% |
|
0.06MG 5% | ||
|
|
5% | manganese | >999% |
|
0.03MG 2% | ||
| 194MG 28% |
|
47% | phosphorus | 5% |
|
132MG 19% | |
|
|
5% | selenium | >999% |
|
15UG 28% | ||
| 1.3MG 16% |
|
5% | zinc | 62% |
|
2.1MG 26% | |
| 3.6G | 5% | Water | >999% | 44G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does sausage or oatmeal contain more calories in 100 grams?Both sausage and oatmeal are high in calories. Oatmeal has 10% more calories than sausage - sausage has 324 calories in 100g and oatmeal has 367 calories.
Does sausage or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and sausage has 100% fewer carbohydrates than oatmeal - sausage has 1.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does sausage or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 240% more iron than sausage - sausage has 1.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does sausage or oatmeal contain more potassium?
Both sausage and oatmeal are high in potassium. Sausage is very similar to sausage for potassium - sausage has 339mg of potassium in 100 grams and oatmeal has 350mg of potassium.