Turkey vs. Sausage
Nutrition comparison of Cooked Turkey and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and sausage:
- Both turkey and sausage are high in calories, potassium and protein.
- For omega-3 fatty acids, sausage has more dpa than turkey.
- Sausage has more thiamin.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and sausage are high in calories. Sausage has 71% more calories than turkey - turkey has 189 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in fat and similar to sausage for carbs. Turkey has a macronutrient ratio of 63:0:37 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Sausage | |
|---|---|---|
| Protein | 63% | 23% |
| Carbohydrates | ~ | 2% |
| Fat | 37% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and sausage are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
sugar
Turkey has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and sausage are high in protein. Turkey has 55% more protein than sausage - turkey has 28.6g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and turkey has 76% less saturated fat than sausage - turkey has 2.2g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both turkey and sausage are low in trans fat - turkey has 0.1g of trans fat per 100 grams and sausage has 0.1g of trans fat.
cholesterol
Turkey and sausage contain similar amounts of cholesterol - turkey has 109mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin A
Turkey and sausage contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has 173% more Vitamin D than turkey - turkey has 15iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Turkey and sausage contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Sausage and turkey contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Sausage has more thiamin. Both turkey and sausage contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Turkey | Sausage | |
|---|---|---|
| Thiamin | 0.045 MG | 0.346 MG |
| Riboflavin | 0.281 MG | 0.263 MG |
| Niacin | 9.573 MG | 6.279 MG |
| Pantothenic acid | 0.948 MG | 0.838 MG |
| Vitamin B6 | 0.616 MG | 0.371 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 1.02 UG | 0.9 UG |
Minerals
calcium
Turkey and sausage contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Turkey and sausage contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both turkey and sausage are high in potassium. Sausage has 42% more potassium than turkey - turkey has 239mg 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 turkey per 100 grams. Both turkey and sausage contain significant amounts of alpha linoleic acid (ALA).
| Turkey | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.184 G |
| DHA | 0.005 G | 0.004 G |
| EPA | 0.008 G | 0.007 G |
| DPA | 0.008 G | 0.024 G |
| Total | 0.129 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than turkey per 100 grams.
| Turkey | Sausage | |
|---|---|---|
| other omega 6 | 0.01 G | 0.035 G |
| linoleic acid | 1.873 G | 4.267 G |
| Total | 1.883 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.
Cooked Turkey 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 turkey or sausage contain more calories in 100 grams?Both turkey and sausage are high in calories. Sausage has 70% more calories than turkey - turkey has 189 calories in 100g and sausage has 324 calories.
Is turkey or sausage better for protein?
Both turkey and sausage are high in protein. Turkey has 60% more protein than sausage - turkey has 28.6g of protein per 100 grams and sausage has 18.4g of protein.
Does turkey or sausage contain more potassium?
Both turkey and sausage are high in potassium. Sausage has 40% more potassium than turkey - turkey has 239mg of potassium in 100 grams and sausage has 339mg of potassium.