Oil vs Sausage
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, olive, extra light is higher in more vitamins & minerals
Calories (kcal)
Oil —
Sausage 328
Protein (g)
Oil —
Sausage 13.3
Carbs (g)
Oil —
Sausage 3.37
Fat (g)
Oil —
Sausage 28.7
Fiber (g)
Oil —
Sausage —
Quick answers
Which is more nutrient-dense?
Oil, olive, extra light 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 | Oil | Sausage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 328 kcal | |
| Macronutrients | |||
| Water | — | 51.7 g | |
| Protein | — | 13.3 g | |
| Total lipid (fat) | — | 28.7 g | |
| Carbohydrate, by difference | — | 3.37 g | |
| Sugars, Total | — | 1.00 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.8 g | 11.3 g | +40% |
| Fatty acids, total monounsaturated | 66.6 g | 12.7 g | +425% |
| Fatty acids, total trans | 0.116 g | 1.18 g | -90% |
| Cholesterol | — | 61.0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 19.2 mg | |
| Thiamin (Vitamin B1) | — | 0.054 mg | |
| Riboflavin (Vitamin B2) | — | 0.132 mg | |
| Niacin (Vitamin B3) | — | 2.43 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.322 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.150 mg | |
| Choline, total | — | 38.3 mg | |
| Vitamin B-12 — Cobalamin | — | 1.13 ug | |
| Vitamin A, RAE | — | 18.0 ug | |
| Vitamin E (alpha-tocopherol) | 20.9 mg | 0.330 mg | +6227% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | — | 35.0 mg | |
| Iron, Fe | — | 1.55 mg | |
| Magnesium, Mg | — | 19.7 mg | |
| Phosphorus, P | — | 124 mg | |
| Potassium, K | — | 263 mg | |
| Sodium, Na | — | 866 mg | |
| Zinc, Zn | — | 2.14 mg | |
| Copper, Cu | — | 0.075 mg | |
| Manganese, Mn | — | 0.174 mg | |
| Selenium, Se | — | 11.6 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 341 kcal | |
| Energy (Atwater Specific Factors) | — | 346 kcal | |
| Energy | — | 1370 kj | |
| Nitrogen | — | 2.13 g | |
| Total fat (NLEA) | 92.9 g | 27.1 g | +243% |
| Ash | — | 2.97 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 1.00 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Choline, free | — | 2.30 mg | |
| Choline, from phosphocholine | — | 27.7 mg | |
| Choline, from phosphotidyl choline | — | 0.400 mg | |
| Choline, from glycerophosphocholine | — | 1.90 mg | |
| Choline, from sphingomyelin | — | 6.00 mg | |
| Betaine | — | 2.80 mg | |
| Retinol | — | 18.0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.78 mg | 0.140 mg | +1171% |
| 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 | 26.0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.004 g | 0.004 g | +5% |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | 0 g | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | 0.002 g | +44% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.018 g | -90% |
| SFA 14:0 (Myristic acid) | 0.014 g | 0.784 g | -98% |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | 0.105 g | -94% |
| SFA 16:0 (Palmitic acid) | 12.4 g | 6.66 g | +87% |
| SFA 17:0 (Margaric acid) | 0.069 g | 0.256 g | -73% |
| SFA 18:0 (Stearic acid) | 2.68 g | 3.47 g | -23% |
| SFA 20:0 (Arachidic acid) | 0.402 g | 0.027 g | +1388% |
| SFA 21:0 | 0.019 g | — | |
| SFA 22:0 (Behenic acid) | 0.120 g | 0.004 g | +2907% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.065 g | 0.003 g | +2056% |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | 0.253 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 1.17 g | 1.10 g | +7% |
| MUFA 17:1 (Heptadecenoic acid) | 0.127 g | 0.202 g | -37% |
| MUFA 17:1 c | 0.127 g | 0.202 g | -37% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 65.0 g | 11.0 g | +491% |
| MUFA 20:1 c | 0.301 g | 0.112 g | +169% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.004 g | 0.016 g | -74% |
| MUFA 22:1 n-9 | 0.004 g | 0.016 g | -74% |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.002 g | -100% |
| Fatty acids, total polyunsaturated | 10.4 g | 1.91 g | +443% |
| PUFA 18:2 c | 9.74 g | 1.70 g | +473% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.71 g | 1.57 g | +519% |
| PUFA 18:2 CLAs | 0.030 g | 0.128 g | -77% |
| PUFA 18:3 c | 0.607 g | 0.094 g | +545% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.607 g | 0.092 g | +559% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.0000625 g | 0.002 g | -97% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 c | 0.002 g | 0.033 g | -93% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0.033 g | -93% |
| PUFA 20:3 c | 0 g | 0.031 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.004 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0.028 g | -100% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | 0 g | = |
| PUFA 22:3 | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.043 g | 0.046 g | -5% |
| PUFA 20:4c | 0.043 g | 0.046 g | -5% |
| PUFA 20:5c | 0.000625 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.000625 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.000375 g | 0 g | |
| PUFA 22:5 c | 0 g | 0.009 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.00025 g | 0.015 g | -98% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.009 g | -100% |
| PUFA 22:6 c | 0 g | 0.002 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.002 g | -100% |
| Fatty acids, total trans-monoenoic | 0.069 g | 1.08 g | -94% |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0.000125 g | 0.062 g | -100% |
| TFA 18:1 t | 0.069 g | 1.02 g | -93% |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | — | 0.093 g | |
| TFA 18:2 t not further defined | 0.049 g | 0.093 g | -47% |
| TFA 18:2 t | 0.049 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | 0.002 g | -100% |
| TFA 18:3 t | 0 g | 0.002 g | -100% |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 1.45 mg | — | |
| Campesterol | 5.34 mg | — | |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 128 mg | — | |
| Campestanol | 0 mg | — | |
| Beta-sitostanol | 3.26 mg | — | |
| Delta-5-avenasterol | 12.1 mg | — | |
| Delta-7-Stigmastenol | 22.4 mg | — | |
| Tryptophan (EAA) | — | 0.120 g | |
| Threonine (EAA) | — | 0.500 g | |
| Isoleucine (EAA, BCAA) | — | 0.460 g | |
| Leucine (EAA, BCAA) | — | 0.930 g | |
| Lysine (EAA) | — | 0.950 g | |
| Methionine (EAA) | — | 0.260 g | |
| Phenylalanine (EAA) | — | 0.600 g | |
| Tyrosine (conditionally essential) | — | 0.390 g | |
| Valine (EAA, BCAA) | — | 0.530 g | |
| Arginine (conditionally essential) | — | 0.830 g | |
| Histidine (EAA) | — | 0.350 g | |
| Alanine | — | 0.770 g | |
| Aspartic acid | — | 1.19 g | |
| Glutamic acid | — | 1.89 g | |
| Glycine (conditionally essential) | — | 0.940 g | |
| Proline (conditionally essential) | — | 0.840 g | |
| Serine | — | 0.550 g | |
| Hydroxyproline | — | 0.290 g | |
| Cysteine | — | 0.170 g | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.90 mg | |
| Choline from phosphatidylcholine | — | 31.0 mg | |
| Choline from phosphocholine | — | 1.00 mg | |
| Choline from sphingomyelin | — | 6.00 mg | |
| Free Choline | — | 3.30 mg | |
| Total Choline | — | 43.0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Oil, olive, extra light nutrition facts Sausage, breakfast sausage, beef, pre-cooked, unprepared nutrition facts Compare other foods →
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