Sausage vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, soybean is higher in more vitamins & minerals
Calories (kcal)
Sausage 322
Oil —
Protein (g)
Sausage 18.2
Oil —
Carbs (g)
Sausage 2.15
Oil —
Fat (g)
Sausage 26.2
Oil —
Fiber (g)
Sausage —
Oil —
Quick answers
Which is more nutrient-dense?
Oil, soybean 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 | Sausage | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 322 kcal | — | |
| Macronutrients | |||
| Water | 50.9 g | — | |
| Protein | 18.2 g | — | |
| Total lipid (fat) | 26.2 g | — | |
| Carbohydrate, by difference | 2.15 g | — | |
| Sugars, Total | 1.46 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.15 g | 14.9 g | -39% |
| Fatty acids, total monounsaturated | 11.6 g | 22.1 g | -48% |
| Fatty acids, total trans | 0.100 g | — | |
| Cholesterol | 80.0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.310 mg | — | |
| Riboflavin (Vitamin B2) | 0.242 mg | — | |
| Niacin (Vitamin B3) | 5.73 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.783 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.343 mg | — | |
| Biotin (Vitamin B7) | 0 ug | — | |
| Choline, total | 70.4 mg | — | |
| Vitamin B-12 — Cobalamin | 1.06 ug | — | |
| Vitamin A, RAE | 22.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.800 mg | 12.2 mg | -93% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 18.8 ug | — | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | — | |
| Iron, Fe | 1.29 mg | — | |
| Magnesium, Mg | 18.6 mg | — | |
| Phosphorus, P | 145 mg | — | |
| Potassium, K | 310 mg | — | |
| Sodium, Na | 766 mg | — | |
| Zinc, Zn | 2.41 mg | — | |
| Copper, Cu | 0.074 mg | — | |
| Manganese, Mn | 0.033 mg | — | |
| Selenium, Se | 20.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 317 kcal | — | |
| Energy (Atwater Specific Factors) | 322 kcal | — | |
| Energy | 1350 kj | — | |
| Nitrogen | 2.91 g | — | |
| Total fat (NLEA) | 25.8 g | 94.6 g | -73% |
| Ash | 2.63 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 1.46 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 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 | 3.90 mg | 0 mg | |
| Retinol | 22.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 1.80 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.150 mg | 70.4 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 22.0 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 1.60 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.006 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.002 g | — | |
| SFA 10:0 (Capric acid) | 0.016 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.017 g | — | |
| SFA 14:0 (Myristic acid) | 0.335 g | 0.075 g | +347% |
| SFA 15:0 (Pentadecanoic acid) | 0.012 g | 0.014 g | -14% |
| SFA 16:0 (Palmitic acid) | 5.71 g | 10.3 g | -45% |
| SFA 17:0 (Margaric acid) | 0.069 g | 0.086 g | -20% |
| SFA 18:0 (Stearic acid) | 2.90 g | 3.71 g | -22% |
| SFA 20:0 (Arachidic acid) | 0.065 g | 0.294 g | -78% |
| SFA 21:0 | — | 0.025 g | |
| SFA 22:0 (Behenic acid) | 0.010 g | 0.306 g | -97% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.124 g | -100% |
| MUFA 14:1 c | 0.005 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.576 g | 0.080 g | +620% |
| MUFA 17:1 (Heptadecenoic acid) | 0.056 g | — | |
| MUFA 17:1 c | 0.056 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 10.7 g | 21.4 g | -50% |
| MUFA 20:1 c | 0.297 g | 0.600 g | -51% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.009 g | — | |
| MUFA 22:1 n-9 | 0.009 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 4.96 g | 57.6 g | -91% |
| PUFA 18:2 c | 4.34 g | 50.9 g | -91% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 4.31 g | 50.9 g | -92% |
| PUFA 18:2 CLAs | 0.029 g | — | |
| PUFA 18:3 c | 0.180 g | 6.62 g | -97% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.175 g | 6.62 g | -97% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.217 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.217 g | — | |
| PUFA 20:3 c | 0.063 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.027 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.036 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.125 g | — | |
| PUFA 20:4c | 0.125 g | — | |
| PUFA 20:5c | 0.005 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0.003 g | — | |
| PUFA 22:5 c | 0.024 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.046 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | — | |
| PUFA 22:6 c | 0.003 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 g | — | |
| Fatty acids, total trans-monoenoic | 0.079 g | — | |
| TFA 16:1 t | 0.007 g | — | |
| TFA 18:1 t | 0.073 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.020 g | — | |
| TFA 18:2 t not further defined | 0.020 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Stigmasterol | — | 55.4 mg | |
| Campesterol | — | 58.0 mg | |
| Brassicasterol | — | 0 mg | |
| Beta-sitosterol | — | 153 mg | |
| Campestanol | — | 2.15 mg | |
| Beta-sitostanol | — | 5.62 mg | |
| Delta-5-avenasterol | — | 10.5 mg | |
| Phytosterols, other | — | 20.8 mg | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.200 mg | |
| Choline from phosphatidylcholine | — | 0 mg | |
| Choline from phosphocholine | — | 0 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 0 mg | |
| Total Choline | — | 0.200 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 0 mcg | |
| Isoflavones | |||
| Total isoflavones | — | 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.
Sausage, Italian, pork, mild, cooked, pan-fried nutrition facts Oil, soybean nutrition facts Compare other foods →
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