Cheese vs Sausage
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Sausage, Italian, pork, mild, cooked, pan-fried is higher in more vitamins & minerals
Calories (kcal)
Cheese 408
Sausage 322
Protein (g)
Cheese 23.3
Sausage 18.2
Carbs (g)
Cheese 2.44
Sausage 2.15
Fat (g)
Cheese 34.0
Sausage 26.2
Fiber (g)
Cheese —
Sausage —
Quick answers
Which has more protein?
Cheese, cheddar — 23.3g vs 18.2g per 100g.
Which has fewer calories?
Sausage, Italian, pork, mild, cooked, pan-fried — 322 vs 408 kcal per 100g.
Which is more nutrient-dense?
Sausage, Italian, pork, mild, cooked, pan-fried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Sausage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 408 kcal | 322 kcal | +27% |
| Macronutrients | |||
| Water | 36.6 g | 50.9 g | -28% |
| Protein | 23.3 g | 18.2 g | +28% |
| Total lipid (fat) | 34.0 g | 26.2 g | +30% |
| Carbohydrate, by difference | 2.44 g | 2.15 g | +13% |
| Sugars, Total | 0.330 g | 1.46 g | -77% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.2 g | 9.15 g | +110% |
| Fatty acids, total monounsaturated | 7.44 g | 11.6 g | -36% |
| Fatty acids, total trans | 1.14 g | 0.100 g | +1040% |
| Cholesterol | 100 mg | 80.0 mg | +25% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.029 mg | 0.310 mg | -91% |
| Riboflavin (Vitamin B2) | 0.441 mg | 0.242 mg | +82% |
| Niacin (Vitamin B3) | 0.052 mg | 5.73 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.413 mg | 0.783 mg | -47% |
| Vitamin B-6 — Pyridoxine | 0.069 mg | 0.343 mg | -80% |
| Biotin (Vitamin B7) | 21.0 ug | 0 ug | |
| Choline, total | — | 70.4 mg | |
| Vitamin B-12 — Cobalamin | 1.06 ug | 1.06 ug | = |
| Vitamin A, RAE | 316 ug | 22.0 ug | +1336% |
| Vitamin E (alpha-tocopherol) | 0.750 mg | 0.800 mg | -6% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 9.30 ug | 18.8 ug | -51% |
| Minerals | |||
| Calcium, Ca | 707 mg | 12.0 mg | +5792% |
| Iron, Fe | 0.160 mg | 1.29 mg | -88% |
| Magnesium, Mg | 26.8 mg | 18.6 mg | +44% |
| Phosphorus, P | 458 mg | 145 mg | +216% |
| Potassium, K | 77.0 mg | 310 mg | -75% |
| Sodium, Na | 654 mg | 766 mg | -15% |
| Zinc, Zn | 3.67 mg | 2.41 mg | +52% |
| Copper, Cu | 0.033 mg | 0.074 mg | -55% |
| Manganese, Mn | 0.026 mg | 0.033 mg | -21% |
| Selenium, Se | 28.3 ug | 20.2 ug | +40% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 409 kcal | 317 kcal | +29% |
| Energy (Atwater Specific Factors) | 408 kcal | 322 kcal | +27% |
| Energy | 1710 kj | 1350 kj | +27% |
| Nitrogen | 3.65 g | 2.91 g | +25% |
| Total fat (NLEA) | 29.0 g | 25.8 g | +12% |
| Ash | 3.67 g | 2.63 g | +40% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.100 g | 1.46 g | -93% |
| Fructose | 0 g | 0 g | = |
| Lactose | 0.160 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.070 g | 0 g | |
| Choline, free | — | 5.90 mg | |
| Choline, from phosphocholine | — | 46.1 mg | |
| Choline, from phosphotidyl choline | — | 0.300 mg | |
| Choline, from glycerophosphocholine | — | 10.5 mg | |
| Choline, from sphingomyelin | — | 7.60 mg | |
| Betaine | 0.700 mg | 3.90 mg | -82% |
| Retinol | 316 ug | 22.0 ug | +1336% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 0.150 mg | -73% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 2.40 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.653 g | 0.006 g | +10783% |
| SFA 6:0 (Caproic acid) | 0.543 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.349 g | 0.002 g | +17350% |
| SFA 10:0 (Capric acid) | 0.843 g | 0.016 g | +5169% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.963 g | 0.017 g | +5565% |
| SFA 14:0 (Myristic acid) | 3.10 g | 0.335 g | +825% |
| SFA 15:0 (Pentadecanoic acid) | 0.327 g | 0.012 g | +2625% |
| SFA 16:0 (Palmitic acid) | 8.79 g | 5.71 g | +54% |
| SFA 17:0 (Margaric acid) | 0.196 g | 0.069 g | +184% |
| SFA 18:0 (Stearic acid) | 3.39 g | 2.90 g | +17% |
| SFA 20:0 (Arachidic acid) | 0.049 g | 0.065 g | -25% |
| SFA 22:0 (Behenic acid) | 0.015 g | 0.010 g | +50% |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0 g | |
| MUFA 14:1 c | 0.310 g | 0.005 g | +6100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.412 g | 0.576 g | -28% |
| MUFA 17:1 (Heptadecenoic acid) | 0.061 g | 0.056 g | +9% |
| MUFA 17:1 c | 0.061 g | 0.056 g | +9% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.59 g | 10.7 g | -38% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.064 g | — | |
| MUFA 20:1 c | 0.064 g | 0.297 g | -78% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | 0.009 g | -89% |
| MUFA 22:1 n-9 | — | 0.009 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.18 g | 4.96 g | -76% |
| PUFA 18:2 c | 0.939 g | 4.34 g | -78% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.772 g | 4.31 g | -82% |
| PUFA 18:2 CLAs | 0.167 g | 0.029 g | +476% |
| PUFA 18:3 c | 0.118 g | 0.180 g | -34% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.116 g | 0.175 g | -34% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | 0.005 g | -60% |
| PUFA 18:3i | 0.003 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 c | 0.007 g | 0.217 g | -97% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0.217 g | -97% |
| PUFA 20:3 c | 0.037 g | 0.063 g | -41% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | 0.027 g | -96% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.036 g | 0.036 g | = |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.125 g | -59% |
| PUFA 20:4c | 0.051 g | 0.125 g | -59% |
| PUFA 20:5c | 0.010 g | 0.005 g | +100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.010 g | 0.005 g | +100% |
| PUFA 22:2 (Docosadienoic acid) | 0.002 g | 0.003 g | -33% |
| PUFA 22:5 c | 0.018 g | 0.024 g | -25% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | 0.046 g | -83% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.018 g | 0.024 g | -25% |
| PUFA 22:6 c | 0.001 g | 0.003 g | -67% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0.003 g | -67% |
| Fatty acids, total trans-monoenoic | 0.920 g | 0.079 g | +1065% |
| TFA 16:1 t | 0.104 g | 0.007 g | +1386% |
| TFA 18:1 t | 0.816 g | 0.073 g | +1018% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.225 g | 0.020 g | +1025% |
| TFA 18:2 t not further defined | 0.225 g | 0.020 g | +1025% |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Choline | |||
| Choline from glycerophoshocholine | 2.30 mg | — | |
| Choline from phosphatidylcholine | 7.40 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 4.60 mg | — | |
| Free Choline | 1.60 mg | — | |
| Total Choline | 17.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 45.9 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 34.9 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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