Greek Yogurt vs. Sausage

Nutrition comparison of Greek Yogurt and Cooked Sausage

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus cooked sausage (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and sausage:

  • Both greek yogurt and sausage are high in protein.
  • Greek yogurt has 7.1 times less cholesterol than sausage.
  • Greek yogurt has signficantly more Vitamin A than sausage.
  • Greek yogurt is an excellent source of calcium.
  • Sausage has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more folate.
  • Sausage is an excellent source of potassium.
Detailed nutritional comparison of greek yogurt and sausage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Sausage src

Calories and Carbs

calories

Sausage is high in calories and greek yogurt has 77% less calories than sausage - greek yogurt has 73 calories per 100 grams and sausage has 324 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to sausage per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Sausage
Protein 55% 23%
Carbohydrates 22% 2%
Fat 24% 75%
Alcohol ~ ~

carbohydrates

Both greek yogurt and sausage are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.

The carbs in greek yogurt and sausage are both made of 100% sugar.

sugar

Greek yogurt and sausage contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and sausage has 1.4g of sugar.

Protein

protein

Both greek yogurt and sausage are high in protein. Sausage has 85% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and sausage has 18.4g of protein.

Fat

saturated fat

Sausage is high in saturated fat and greek yogurt has 86% less saturated fat than sausage - greek yogurt has 1.2g of saturated fat per 100 grams and sausage has 9g of saturated fat.

trans fat

Both greek yogurt and sausage are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and sausage has 0.1g of trans fat.

cholesterol

Greek yogurt has 7.1 times less cholesterol than sausage - greek yogurt has 10mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than sausage - greek yogurt has 0.8mg of Vitamin C per 100 grams and sausage does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than sausage - greek yogurt has 90ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.

Vitamin D

Sausage has more Vitamin D than greek yogurt - sausage has 41iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and sausage contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.

Vitamin K

Greek yogurt and sausage contain similar amounts of Vitamin K - greek yogurt has 0.2ug 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, greek yogurt contains more folate. Both greek yogurt and sausage contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.

Greek Yogurt Sausage
Thiamin 0.044 MG 0.346 MG
Riboflavin 0.233 MG 0.263 MG
Niacin 0.197 MG 6.279 MG
Pantothenic acid 0.47 MG 0.838 MG
Vitamin B6 0.055 MG 0.371 MG
Folate 12 UG 4 UG
Vitamin B12 0.52 UG 0.9 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 785% more calcium than sausage - greek yogurt has 115mg of calcium per 100 grams and sausage has 13mg of calcium.

iron

Sausage has 30 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and sausage has 1.3mg of iron.

potassium

Sausage is an excellent source of potassium and it has 140% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Sausage
alpha linoleic acid 0.007 G 0.184 G
DHA ~ 0.004 G
EPA ~ 0.007 G
DPA ~ 0.024 G
Total 0.007 G 0.219 G

omega 6s

Comparing omega-6 fatty acids, sausage has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Sausage
other omega 6 0.002 G 0.035 G
linoleic acid 0.065 G 4.267 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .

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FAQ

Does greek yogurt or sausage contain more calories in 100 grams?
Sausage is high in calories and greek yogurt has 80% less calories than sausage - greek yogurt has 73 calories in 100g and sausage has 324 calories.

Is greek yogurt or sausage better for protein?
Both greek yogurt and sausage are high in protein. Sausage has 90% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and sausage has 18.4g of protein.

Does greek yogurt or sausage contain more calcium?
Greek yogurt is a rich source of calcium and it has 790% more calcium than sausage - greek yogurt has 115mg of calcium in 100 grams and sausage has 13mg of calcium.

Does greek yogurt or sausage contain more potassium?
Sausage is a rich source of potassium and it has 140% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and sausage has 339mg of potassium.