Sausage vs. Spam
Nutrition comparison of Cooked Sausage and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
sausage
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sausage and spam:
- Both spam and sausage are high in calories, potassium, protein and saturated fat.
- For omega-3 fatty acids, sausage has more dpa than spam.
- Sausage has more pantothenic acid.
- Spam is an excellent source of Vitamin C.
USDA sources for nutritional information: Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spam and sausage are high in calories. Sausage has 11% more calories than spam - spam has 293 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, sausage is heavier in protein and similar to spam for carbs and fat. Sausage has a macronutrient ratio of 23:2:75 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sausage | Spam | |
|---|---|---|
| Protein | 23% | 17% |
| Carbohydrates | 2% | 5% |
| Fat | 75% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Both spam and sausage are low in carbohydrates - spam has 3.4g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
sugar
Spam has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both spam and sausage are high in protein. Sausage has 47% more protein than spam - spam has 12.5g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Both spam and sausage are high in saturated fat. Spam is very similar to spam for saturated fat - spam has 8.9g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and spam are low in trans fat - sausage has 0.1g of trans fat per 100 grams and spam does not contain significant amounts.
cholesterol
Spam and sausage contain similar amounts of cholesterol - spam has 76mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has more Vitamin C than sausage - spam has 43mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Sausage has more Vitamin A than spam - sausage has 10ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Sausage has 78% more Vitamin D than spam - spam has 23iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Spam and sausage contain similar amounts of Vitamin E - spam has 0.24mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Sausage and spam contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Sausage has more pantothenic acid. Both sausage and spam contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Sausage | Spam | |
|---|---|---|
| Thiamin | 0.346 MG | 0.264 MG |
| Riboflavin | 0.263 MG | 0.179 MG |
| Niacin | 6.279 MG | 3.175 MG |
| Pantothenic acid | 0.838 MG | ~ |
| Vitamin B6 | 0.371 MG | 0.283 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.9 UG | 0.61 UG |
Minerals
calcium
Sausage has more calcium than spam - sausage has 13mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Sausage has 95% more iron than spam - spam has 0.64mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both spam and sausage are high in potassium. Spam has 66% more potassium than sausage - spam has 564mg 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 spam per 100 grams. Both sausage and spam contain significant amounts of alpha linoleic acid (ALA).
| Sausage | Spam | |
|---|---|---|
| alpha linoleic acid | 0.184 G | 0.23 G |
| DHA | 0.004 G | ~ |
| EPA | 0.007 G | ~ |
| DPA | 0.024 G | ~ |
| Total | 0.219 G | 0.23 G |
omega 6s
Comparing omega-6 fatty acids, both sausage and spam contain significant amounts of linoleic acid.
| Sausage | Spam | |
|---|---|---|
| other omega 6 | 0.035 G | ~ |
| linoleic acid | 4.267 G | 2.436 G |
| Total | 4.302 G | 2.436 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 Sausage g
()
|
Daily Values (%) |
Spam 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 spam or sausage contain more calories in 100 grams?Both spam and sausage are high in calories. Sausage has 10% more calories than spam - spam has 293 calories in 100g and sausage has 324 calories.
Does spam or sausage contain more potassium?
Both spam and sausage are high in potassium. Spam has 70% more potassium than sausage - spam has 564mg of potassium in 100 grams and sausage has 339mg of potassium.