Salmon vs. Sausage
Nutrition comparison of Salmon and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and sausage:
- Both sausage and salmon are high in calories, potassium and protein.
- Salmon is an excellent source of Vitamin D.
- Sausage has more thiamin and riboflavin, however, salmon contains more Vitamin B12.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) 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 salmon are high in calories. Sausage has 155% more calories than salmon - sausage has 324 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to sausage for carbs. Salmon has a macronutrient ratio of 67:0:33 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Sausage | |
|---|---|---|
| Protein | 67% | 23% |
| Carbohydrates | ~ | 2% |
| Fat | 33% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both sausage and salmon are low in carbohydrates - sausage has 1.9g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both sausage and salmon are high in protein. Salmon has 11% more protein than sausage - sausage has 18.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Sausage is high in saturated fat and salmon has 91% less saturated fat than sausage - sausage has 9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both sausage and salmon are low in trans fat - sausage has 0.1g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Salmon has 43% less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has 250% more Vitamin A than sausage - sausage has 10ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 961% more Vitamin D than sausage - sausage has 41iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Sausage and salmon contain similar amounts of Vitamin E - sausage has 0.25mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Sausage and salmon contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin and riboflavin, however, salmon contains more Vitamin B12. Both salmon and sausage contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Salmon | Sausage | |
|---|---|---|
| Thiamin | 0.08 MG | 0.346 MG |
| Riboflavin | 0.105 MG | 0.263 MG |
| Niacin | 7.995 MG | 6.279 MG |
| Pantothenic acid | 1.03 MG | 0.838 MG |
| Vitamin B6 | 0.611 MG | 0.371 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 4.15 UG | 0.9 UG |
Minerals
calcium
Sausage and salmon contain similar amounts of calcium - sausage has 13mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Sausage has 229% more iron than salmon - sausage has 1.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both sausage and salmon are high in potassium. Sausage is very similar to sausage for potassium - sausage has 339mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sausage has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha and epa than sausage per 100 grams. Both salmon and sausage contain significant amounts of DPA.
| Salmon | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.184 G |
| DHA | 0.333 G | 0.004 G |
| EPA | 0.182 G | 0.007 G |
| DPA | 0.047 G | 0.024 G |
| Total | 0.609 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than salmon per 100 grams.
| Salmon | Sausage | |
|---|---|---|
| other omega 6 | 0.004 G | 0.035 G |
| linoleic acid | 0.081 G | 4.267 G |
| Total | 0.085 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.
Salmon 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 sausage or salmon contain more calories in 100 grams?Both sausage and salmon are high in calories. Sausage has 160% more calories than salmon - sausage has 324 calories in 100g and salmon has 127 calories.
Is sausage or salmon better for protein?
Both sausage and salmon are high in protein. Salmon has 10% more protein than sausage - sausage has 18.4g of protein per 100 grams and salmon has 20.5g of protein.
Does sausage or salmon contain more potassium?
Both sausage and salmon are high in potassium. Sausage is very similar to sausage for potassium - sausage has 339mg of potassium in 100 grams and salmon has 366mg of potassium.