Tofu vs. Sausage
Nutrition comparison of Tofu and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and sausage:
- Both tofu and sausage are high in protein.
- For omega-3 fatty acids, sausage has more dpa than tofu.
- Sausage has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
- Sausage is an excellent source of potassium.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sausage is high in calories and tofu has 77% less calories than sausage - tofu has 76 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, tofu is heavier in protein, heavier in carbs and much lighter in fat compared to sausage per calorie. Tofu has a macronutrient ratio of 39:9:52 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Sausage | |
|---|---|---|
| Protein | 39% | 23% |
| Carbohydrates | 9% | 2% |
| Fat | 52% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and sausage are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in sausage comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than sausage - tofu has 0.3g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Tofu and sausage contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both tofu and sausage are high in protein. Sausage has 128% more protein than tofu - tofu has 8.1g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and tofu has 92% less saturated fat than sausage - tofu has 0.69g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and tofu are low in trans fat - sausage has 0.1g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and sausage contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Sausage has more Vitamin A than tofu - sausage has 10ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than tofu - sausage has 41iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and sausage contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Tofu and sausage contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
| Tofu | Sausage | |
|---|---|---|
| Thiamin | 0.081 MG | 0.346 MG |
| Riboflavin | 0.052 MG | 0.263 MG |
| Niacin | 0.195 MG | 6.279 MG |
| Pantothenic acid | 0.068 MG | 0.838 MG |
| Vitamin B6 | 0.047 MG | 0.371 MG |
| Folate | 15 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 25 times more calcium than sausage - tofu has 350mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Tofu is an excellent source of iron and it has 329% more iron than sausage - tofu has 5.4mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Sausage is an excellent source of potassium and it has 180% more potassium than tofu - tofu has 121mg 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 tofu per 100 grams. Both tofu and sausage contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.319 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, both tofu and sausage contain significant amounts of linoleic acid.
| Tofu | Sausage | |
|---|---|---|
| linoleic acid | 2.38 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 2.38 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.
Tofu 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 tofu or sausage contain more calories in 100 grams?Sausage is high in calories and tofu has 80% less calories than sausage - tofu has 76 calories in 100g and sausage has 324 calories.
Is tofu or sausage better for protein?
Both tofu and sausage are high in protein. Sausage has 130% more protein than tofu - tofu has 8.1g of protein per 100 grams and sausage has 18.4g of protein.
Does tofu or sausage contain more calcium?
Tofu is a rich source of calcium and it has 25 times more calcium than sausage - tofu has 350mg of calcium in 100 grams and sausage has 13mg of calcium.
Does tofu or sausage contain more iron?
Tofu is an abundant source of iron and it has 330% more iron than sausage - tofu has 5.4mg of iron in 100 grams and sausage has 1.3mg of iron.
Does tofu or sausage contain more potassium?
Sausage is a rich source of potassium and it has 180% more potassium than tofu - tofu has 121mg of potassium in 100 grams and sausage has 339mg of potassium.