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.
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.
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.
Cooked Pork 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 pork or sausage contain more calories in 100 grams?Both pork and sausage are high in calories. Sausage has a little more calories ( 10%) than pork by weight - pork has 297 calories in 100g and sausage has 324 calories.
Is pork or sausage better for 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.
Does pork or sausage contain more potassium?
Both pork and sausage are high in potassium. Pork has a little more potassium ( 10%) than sausage by weight - pork has 362mg of potassium in 100 grams and sausage has 339mg of potassium.