Sausage vs. Spinach
Nutrition comparison of Cooked Sausage and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
sausage
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sausage and spinach:
- Both spinach and sausage are high in potassium.
- For omega-3 fatty acids, sausage has more dpa than spinach.
- Sausage has more thiamin, niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
- Sausage is an excellent source of protein.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sausage is high in calories and spinach has 93% less calories than sausage - spinach has 23 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 spinach per calorie. Sausage has a macronutrient ratio of 23:2:75 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sausage | Spinach | |
|---|---|---|
| Protein | 23% | 39% |
| Carbohydrates | 2% | 49% |
| Fat | 75% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and sausage are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than sausage - spinach has 2.2g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Spinach and sausage contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Sausage is an excellent source of protein and it has 543% more protein than spinach - spinach has 2.9g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and spinach has 99% less saturated fat than sausage - spinach has 0.06g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and spinach are low in trans fat - sausage has 0.1g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than sausage - spinach has 28.1mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 45 times more Vitamin A than sausage - spinach has 469ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than spinach - sausage has 41iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 712% more Vitamin E than sausage - spinach has 2mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 141 times more Vitamin K than sausage - spinach has 482.9ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate. Both sausage and spinach contain significant amounts of riboflavin and Vitamin B6.
| Sausage | Spinach | |
|---|---|---|
| Thiamin | 0.346 MG | 0.078 MG |
| Riboflavin | 0.263 MG | 0.189 MG |
| Niacin | 6.279 MG | 0.724 MG |
| Pantothenic acid | 0.838 MG | 0.065 MG |
| Vitamin B6 | 0.371 MG | 0.195 MG |
| Folate | 4 UG | 194 UG |
| Vitamin B12 | 0.9 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 662% more calcium than sausage - spinach has 99mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Spinach is a great source of iron and it has 117% more iron than sausage - spinach has 2.7mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both spinach and sausage are high in potassium. Spinach has 65% more potassium than sausage - spinach has 558mg 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 DPA than spinach per 100 grams. Both sausage and spinach contain significant amounts of alpha linoleic acid (ALA).
| Sausage | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.184 G | 0.138 G |
| DHA | 0.004 G | ~ |
| EPA | 0.007 G | ~ |
| DPA | 0.024 G | ~ |
| Total | 0.219 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than spinach per 100 grams.
| Sausage | Spinach | |
|---|---|---|
| other omega 6 | 0.035 G | ~ |
| linoleic acid | 4.267 G | 0.026 G |
| Total | 4.302 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sausage or Spinach .
Cooked Sausage g
()
|
Daily Values (%) |
Spinach 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 % |
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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 spinach or sausage contain more calories in 100 grams?Sausage is high in calories and spinach has 90% less calories than sausage - spinach has 23 calories in 100g and sausage has 324 calories.
Is spinach or sausage better for protein?
Sausage is a fantastic source of protein and it has 540% more protein than spinach - spinach has 2.9g of protein per 100 grams and sausage has 18.4g of protein.
Does spinach or sausage have more carbohydrates?
By weight, both spinach and sausage are low in carbohydrates - spinach has 3.6g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does spinach or sausage contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than sausage - spinach has 99mg of calcium in 100 grams and sausage has 13mg of calcium.
Does spinach or sausage contain more potassium?
Both spinach and sausage are high in potassium. Spinach has 70% more potassium than sausage - spinach has 558mg of potassium in 100 grams and sausage has 339mg of potassium.