Whole Wheat Bread vs. Sausage
Nutrition comparison of Whole Wheat Bread and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and sausage:
- Both whole wheat bread and sausage are high in calories, potassium and protein.
- For omega-3 fatty acids, sausage has more dpa than whole wheat bread.
- Sausage has 3.5 times less sugar than whole wheat bread.
- Sausage has more pantothenic acid and Vitamin B12, however, whole wheat bread contains more folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and sausage are high in calories. Sausage has 22% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to sausage for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Sausage | |
|---|---|---|
| Protein | 20% | 23% |
| Carbohydrates | 66% | 2% |
| Fat | 14% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and sausage has 96% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than sausage - whole wheat bread has 7.4g of dietary fiber per 100 grams and sausage does not contain significant amounts.
sugar
Sausage has 3.5 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and sausage has 1.4g of sugar.
Protein
protein
Both whole wheat bread and sausage are high in protein. Sausage has 38% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Sausage is high in saturated fat and whole wheat bread has 90% less saturated fat than sausage - whole wheat bread has 0.87g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and whole wheat bread are low in trans fat - sausage has 0.1g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has less cholesterol than sausage - sausage has 81mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and sausage contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and sausage does not contain significant amounts.
Vitamin A
Sausage has more Vitamin A than whole wheat bread - sausage has 10ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Sausage has more Vitamin D than whole wheat bread - sausage has 41iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and sausage contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Whole wheat bread and sausage contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and sausage has 3.4ug of Vitamin K.
The B Vitamins
Sausage has more pantothenic acid and Vitamin B12, however, whole wheat bread contains more folate. Both whole wheat bread and sausage contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Whole Wheat Bread | Sausage | |
|---|---|---|
| Thiamin | 0.279 MG | 0.346 MG |
| Riboflavin | 0.131 MG | 0.263 MG |
| Niacin | 4.042 MG | 6.279 MG |
| Pantothenic acid | 0.336 MG | 0.838 MG |
| Vitamin B6 | 0.263 MG | 0.371 MG |
| Folate | 75 UG | 4 UG |
| Vitamin B12 | ~ | 0.9 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 692% more calcium than sausage - whole wheat bread has 103mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 100% more iron than sausage - whole wheat bread has 2.5mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both whole wheat bread and sausage are high in potassium. Sausage has 47% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams. Both whole wheat bread and sausage contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.205 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, sausage has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Sausage | |
|---|---|---|
| other omega 6 | ~ | 0.035 G |
| linoleic acid | 1.667 G | 4.267 G |
| Total | 1.667 G | 4.302 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Sausage .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Sausage 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 % |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
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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 whole wheat bread or sausage contain more calories in 100 grams?Both whole wheat bread and sausage are high in calories. Sausage has 20% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and sausage has 324 calories.
Does whole wheat bread or sausage have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and sausage has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and sausage has 1.9g of carbohydrates.
Does whole wheat bread or sausage contain more calcium?
Whole wheat bread is a rich source of calcium and it has 690% more calcium than sausage - whole wheat bread has 103mg of calcium in 100 grams and sausage has 13mg of calcium.
Does whole wheat bread or sausage contain more potassium?
Both whole wheat bread and sausage are high in potassium. Sausage has 50% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and sausage has 339mg of potassium.