Walnut vs. Sausage
Nutrition comparison of Walnut and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and sausage:
- Both walnut and sausage are high in calories, potassium, protein and saturated fat.
- Sausage has 6.3 times less carbohydrates than walnut.
- Sausage has more niacin and Vitamin B12, however, walnut contains more folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and sausage are high in calories. Walnut has 102% more calories than sausage - walnut has 654 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, walnut is lighter in protein, heavier in carbs and heavier in fat compared to sausage per calorie. Walnut has a macronutrient ratio of 9:8:84 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Sausage | |
|---|---|---|
| Protein | 9% | 23% |
| Carbohydrates | 8% | 2% |
| Fat | 84% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Sausage has 6.3 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than sausage - walnut has 6.7g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Walnut and sausage contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both walnut and sausage are high in protein. Sausage has 21% more protein than walnut - walnut has 15.2g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Both walnut and sausage are high in saturated fat. Sausage has 47% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and walnut are low in trans fat - sausage has 0.1g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than sausage - walnut has 1.3mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Walnut and sausage contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and sausage has 10ug of Vitamin A.
Vitamin D
Sausage has more Vitamin D than walnut - sausage has 41iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and sausage contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Walnut and sausage contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more niacin and Vitamin B12, however, walnut contains more folate. Both walnut and sausage contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Walnut | Sausage | |
|---|---|---|
| Thiamin | 0.341 MG | 0.346 MG |
| Riboflavin | 0.15 MG | 0.263 MG |
| Niacin | 1.125 MG | 6.279 MG |
| Pantothenic acid | 0.57 MG | 0.838 MG |
| Vitamin B6 | 0.537 MG | 0.371 MG |
| Folate | 98 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 654% more calcium than sausage - walnut has 98mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Walnut is a great source of iron and it has 133% more iron than sausage - walnut has 2.9mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both walnut and sausage are high in potassium. Walnut has 30% more potassium than sausage - walnut has 441mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than sausage per 100 grams, however, sausage contains more dpa than walnut per 100 grams.
| Walnut | Sausage | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 9.08 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than sausage per 100 grams.
| Walnut | Sausage | |
|---|---|---|
| other omega 6 | ~ | 0.035 G |
| linoleic acid | 38.093 G | 4.267 G |
| Total | 38.093 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.
Walnut 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 walnut or sausage contain more calories in 100 grams?Both walnut and sausage are high in calories. Walnut has 100% more calories than sausage - walnut has 654 calories in 100g and sausage has 324 calories.
Does walnut or sausage contain more calcium?
Walnut is a rich source of calcium and it has 650% more calcium than sausage - walnut has 98mg of calcium in 100 grams and sausage has 13mg of calcium.
Does walnut or sausage contain more potassium?
Both walnut and sausage are high in potassium. Walnut has 30% more potassium than sausage - walnut has 441mg of potassium in 100 grams and sausage has 339mg of potassium.