Sausage vs. Sweet Potatoes
Nutrition comparison of Cooked Sausage and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
sausage
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sausage and sweet potatoes:
- Both sweet potatoes and sausage are high in potassium.
- Sausage has 9.8 times less carbohydrates than sweet potato.
- Sausage has more thiamin, riboflavin, niacin and Vitamin B12, however, sweet potato contains more folate.
- Sausage is an excellent source of protein.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sausage is high in calories and sweet potato has 73% less calories than sausage - sweet potato has 86 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, sausage is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Sausage has a macronutrient ratio of 23:2:75 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sausage | Sweet Potatoes | |
|---|---|---|
| Protein | 23% | 7% |
| Carbohydrates | 2% | 92% |
| Fat | 75% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sausage has 9.8 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in sausage comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than sausage - sweet potato has 3g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Sweet potatoes and sausage contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Sausage is an excellent source of protein and it has 10 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and sweet potato has 100% less saturated fat than sausage - sweet potato has 0.02g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and sweet potatoes are low in trans fat - sausage has 0.1g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Sweet potato has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than sausage - sweet potato has 2.4mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 69 times more Vitamin A than sausage - sweet potato has 709ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than sweet potato - sausage has 41iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and sausage contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Sweet potatoes and sausage contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, riboflavin, niacin and Vitamin B12, however, sweet potato contains more folate. Both sausage and sweet potatoes contain significant amounts of pantothenic acid and Vitamin B6.
| Sausage | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.346 MG | 0.078 MG |
| Riboflavin | 0.263 MG | 0.061 MG |
| Niacin | 6.279 MG | 0.557 MG |
| Pantothenic acid | 0.838 MG | 0.8 MG |
| Vitamin B6 | 0.371 MG | 0.209 MG |
| Folate | 4 UG | 11 UG |
| Vitamin B12 | 0.9 UG | ~ |
Minerals
calcium
Sweet potato has 131% more calcium than sausage - sweet potato has 30mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Sausage has 105% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both sweet potatoes and sausage are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg 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 sweet potato per 100 grams.
| Sausage | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.184 G | 0.001 G |
| DHA | 0.004 G | ~ |
| EPA | 0.007 G | ~ |
| DPA | 0.024 G | ~ |
| Total | 0.219 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than sweet potato per 100 grams.
| Sausage | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.035 G | ~ |
| linoleic acid | 4.267 G | 0.013 G |
| Total | 4.302 G | 0.013 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: Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Sausage g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or sausage contain more calories in 100 grams?Sausage is high in calories and sweet potato has 70% less calories than sausage - sweet potato has 86 calories in 100g and sausage has 324 calories.
Does sweet potatoes or sausage have more carbohydrates?
By weight, sausage has 9.8 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and sausage has 1.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in sausage comprise of 100% sugar.
Does sweet potatoes or sausage contain more potassium?
Both sweet potatoes and sausage are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and sausage has 339mg of potassium.