Sausage vs. Broccoli
Nutrition comparison of Cooked Sausage and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
sausage
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sausage and broccoli:
- Both broccoli and sausage are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Sausage has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Sausage is an excellent source of protein.
USDA sources for nutritional information: Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sausage is high in calories and broccoli has 90% less calories than sausage - broccoli has 34 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 broccoli per calorie. Sausage has a macronutrient ratio of 23:2:75 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sausage | Broccoli | |
|---|---|---|
| Protein | 23% | 28% |
| Carbohydrates | 2% | 65% |
| Fat | 75% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and sausage contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than sausage - broccoli has 2.6g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Broccoli and sausage contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Sausage is an excellent source of protein and it has 552% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and broccoli has 99% less saturated fat than sausage - broccoli has 0.11g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and broccoli are low in trans fat - sausage has 0.1g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than sausage - broccoli has 89.2mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Broccoli has 210% more Vitamin A than sausage - broccoli has 31ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than broccoli - sausage has 41iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and sausage contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 28 times more Vitamin K than sausage - broccoli has 101.6ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both sausage and broccoli contain significant amounts of pantothenic acid.
| Sausage | Broccoli | |
|---|---|---|
| Thiamin | 0.346 MG | 0.071 MG |
| Riboflavin | 0.263 MG | 0.117 MG |
| Niacin | 6.279 MG | 0.639 MG |
| Pantothenic acid | 0.838 MG | 0.573 MG |
| Vitamin B6 | 0.371 MG | 0.175 MG |
| Folate | 4 UG | 63 UG |
| Vitamin B12 | 0.9 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 262% more calcium than sausage - broccoli has 47mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Sausage has 71% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both broccoli and sausage are high in potassium. Broccoli is very similar to broccoli for potassium - broccoli has 316mg 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 broccoli per 100 grams.
| Sausage | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.184 G | 0.0215 G |
| DHA | 0.004 G | ~ |
| EPA | 0.007 G | ~ |
| DPA | 0.024 G | ~ |
| Total | 0.219 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than broccoli per 100 grams.
| Sausage | Broccoli | |
|---|---|---|
| other omega 6 | 0.063 G | 0.006 G |
| linoleic acid | 4.267 G | 0.049 G |
| Total | 4.33 G | 0.055 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 (%) |
Broccoli 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 broccoli or sausage contain more calories in 100 grams?Sausage is high in calories and broccoli has 90% less calories than sausage - broccoli has 34 calories in 100g and sausage has 324 calories.
Does broccoli or sausage have more carbohydrates?
By weight, broccoli and sausage contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does broccoli or sausage contain more potassium?
Both broccoli and sausage are high in potassium. Broccoli is very similar to broccoli for potassium - broccoli has 316mg of potassium in 100 grams and sausage has 339mg of potassium.