Boiled Egg vs. Sausage
Nutrition comparison of Cooked Boiled Egg 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
boiled egg
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and sausage:
- Both boiled egg and sausage are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Sausage has more thiamin, niacin and Vitamin B6, however, boiled egg contains more folate.
- Sausage is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both boiled egg and sausage are high in calories. Sausage has 109% more calories than boiled egg - boiled egg has 155 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to sausage for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Sausage | |
|---|---|---|
| Protein | 34% | 23% |
| Carbohydrates | 3% | 2% |
| Fat | 64% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and sausage are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in boiled egg and sausage are both made of 100% sugar.
sugar
Boiled egg and sausage contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both boiled egg and sausage are high in protein. Sausage has 46% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and boiled egg has 64% less saturated fat than sausage - boiled egg has 3.3g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and boiled egg are low in trans fat - sausage has 0.1g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and sausage has 78% less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 13 times more Vitamin A than sausage - boiled egg has 149ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 112% more Vitamin D than sausage - boiled egg has 87iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Boiled egg and sausage contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Boiled egg and sausage contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, niacin and Vitamin B6, however, boiled egg contains more folate. Both boiled egg and sausage contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Boiled Egg | Sausage | |
|---|---|---|
| Thiamin | 0.066 MG | 0.346 MG |
| Riboflavin | 0.513 MG | 0.263 MG |
| Niacin | 0.064 MG | 6.279 MG |
| Pantothenic acid | 1.398 MG | 0.838 MG |
| Vitamin B6 | 0.121 MG | 0.371 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | 1.11 UG | 0.9 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 285% more calcium than sausage - boiled egg has 50mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Boiled egg and sausage contain similar amounts of iron - boiled egg has 1.2mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Sausage is an excellent source of potassium and it has 169% more potassium than boiled egg - boiled egg has 126mg 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 boiled egg per 100 grams, however, boiled egg contains more dha than sausage per 100 grams. Both boiled egg and sausage contain small amounts of EPA.
| Boiled Egg | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.184 G |
| DHA | 0.038 G | 0.004 G |
| EPA | 0.005 G | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.078 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Sausage | |
|---|---|---|
| linoleic acid | 1.188 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 1.188 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cooked Sausage g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 boiled egg or sausage contain more calories in 100 grams?Both boiled egg and sausage are high in calories. Sausage has 110% more calories than boiled egg - boiled egg has 155 calories in 100g and sausage has 324 calories.
Is boiled egg or sausage better for protein?
Both boiled egg and sausage are high in protein. Sausage has 50% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and sausage has 18.4g of protein.
Does boiled egg or sausage contain more potassium?
Sausage is a rich source of potassium and it has 170% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and sausage has 339mg of potassium.