Sausage vs Eggs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Sausage, turkey, breakfast links, mild, raw is higher in more vitamins & minerals
Calories (kcal)
Sausage 169
Eggs 148
Protein (g)
Sausage 16.7
Eggs 12.4
Carbs (g)
Sausage 0.930
Eggs 0.960
Fat (g)
Sausage 10.4
Eggs 9.96
Fiber (g)
Sausage —
Eggs 0
Quick answers
Which has more protein?
Sausage, turkey, breakfast links, mild, raw — 16.7g vs 12.4g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg whole — 148 vs 169 kcal per 100g.
Which is more nutrient-dense?
Sausage, turkey, breakfast links, mild, raw 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 169 kcal | 148 kcal | +14% |
| Macronutrients | |||
| Water | 69.6 g | 75.8 g | -8% |
| Protein | 16.7 g | 12.4 g | +35% |
| Total lipid (fat) | 10.4 g | 9.96 g | +4% |
| Carbohydrate, by difference | 0.930 g | 0.960 g | -3% |
| Fiber, total dietary | — | 0 g | |
| Sugars, Total | — | 0.200 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.53 g | 3.20 g | -21% |
| Fatty acids, total monounsaturated | 3.07 g | 3.63 g | -15% |
| Fatty acids, total trans | 0.104 g | — | |
| Cholesterol | 78.0 mg | 411 mg | -81% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.047 mg | 0.077 mg | -39% |
| Riboflavin (Vitamin B2) | 0.296 mg | 0.419 mg | -29% |
| Niacin (Vitamin B3) | 5.02 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.952 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.335 mg | 0.063 mg | +432% |
| Biotin (Vitamin B7) | — | 71.0 ug | |
| Choline, total | 59.6 mg | 335 mg | -82% |
| Vitamin B-12 — Cobalamin | 1.20 ug | 1.02 ug | +18% |
| Vitamin A, RAE | — | 180 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.240 mg | — | |
| Vitamin D (D2 + D3) | — | 2.46 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 36.6 ug | — | |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 48.0 mg | -33% |
| Iron, Fe | 1.17 mg | 1.67 mg | -30% |
| Magnesium, Mg | 18.9 mg | 11.4 mg | +66% |
| Phosphorus, P | 178 mg | 184 mg | -3% |
| Potassium, K | 310 mg | 132 mg | +135% |
| Sodium, Na | 599 mg | 129 mg | +364% |
| Zinc, Zn | 2.58 mg | 1.24 mg | +108% |
| Copper, Cu | 0.070 mg | 0 mg | |
| Manganese, Mn | 0.035 mg | 0 mg | |
| Selenium, Se | 12.5 ug | 31.1 ug | -60% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 164 kcal | 143 kcal | +15% |
| Energy (Atwater Specific Factors) | 169 kcal | 147 kcal | +15% |
| Energy | 706 kj | 617 kj | +14% |
| Nitrogen | 2.67 g | 1.99 g | +34% |
| Total fat (NLEA) | 8.86 g | 8.65 g | +2% |
| Ash | 2.37 g | 0.850 g | +179% |
| Carbohydrate, by summation | — | 0.200 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0.200 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Starch | — | 0 g | |
| Iodine, I | — | 49.1 ug | |
| Choline, free | 1.60 mg | 0.600 mg | +167% |
| Choline, from phosphocholine | 46.4 mg | 309 mg | -85% |
| Choline, from phosphotidyl choline | 1.00 mg | 0.200 mg | +400% |
| Choline, from glycerophosphocholine | 2.10 mg | 0.200 mg | +950% |
| Choline, from sphingomyelin | 8.40 mg | 25.1 mg | -67% |
| Betaine | 8.10 mg | 0.300 mg | +2600% |
| Retinol | — | 179 ug | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 13.0 ug | |
| Cryptoxanthin, alpha | — | 13.0 ug | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | — | 57.0 ug | |
| Alpha-carotene (Provitamin A) | — | 230 ug | |
| Zeaxanthin | — | 229 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.680 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 98.4 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 2.46 ug | |
| 25-hydroxycholecalciferol | — | 0.560 ug | |
| Vitamin K1 — Phylloquinone | 0.400 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.001 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.011 g | — | |
| SFA 14:0 (Myristic acid) | 0.081 g | 0.032 g | +153% |
| SFA 15:0 (Pentadecanoic acid) | 0.012 g | — | |
| SFA 16:0 (Palmitic acid) | 1.73 g | 2.32 g | -25% |
| SFA 17:0 (Margaric acid) | 0.024 g | — | |
| SFA 18:0 (Stearic acid) | 0.650 g | 0.813 g | -20% |
| SFA 20:0 (Arachidic acid) | 0.011 g | — | |
| SFA 22:0 (Behenic acid) | 0.005 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 c | 0.014 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.232 g | 0.238 g | -3% |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | — | |
| MUFA 17:1 c | 0.012 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.75 g | 3.35 g | -18% |
| MUFA 20:1 c | 0.046 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.013 g | — | |
| MUFA 22:1 n-9 | 0.013 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 3.15 g | 1.82 g | +73% |
| PUFA 18:2 c | 2.82 g | 1.46 g | +93% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.80 g | 1.46 g | +92% |
| PUFA 18:2 CLAs | 0.018 g | — | |
| PUFA 18:3 c | 0.190 g | 0.011 g | +1627% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.186 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | 0.011 g | -64% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.016 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.016 g | — | |
| PUFA 20:3 c | 0.012 g | 0.020 g | -40% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | 0.020 g | -40% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.091 g | — | |
| PUFA 20:4c | 0.091 g | — | |
| PUFA 20:5c | 0.002 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.009 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.017 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | — | |
| PUFA 22:6 c | 0.007 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.007 g | — | |
| Fatty acids, total trans-monoenoic | 0.086 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| TFA 18:1 t | 0.084 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.018 g | — | |
| TFA 18:2 t not further defined | 0.018 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.150 g | 0.166 g | -10% |
| Threonine (EAA) | 0.710 g | 0.594 g | +20% |
| Isoleucine (EAA, BCAA) | 0.650 g | 0.616 g | +6% |
| Leucine (EAA, BCAA) | 1.24 g | 1.05 g | +18% |
| Lysine (EAA) | 1.41 g | 0.832 g | +69% |
| Methionine (EAA) | 0.450 g | 0.418 g | +8% |
| Phenylalanine (EAA) | 0.820 g | 0.660 g | +24% |
| Tyrosine (conditionally essential) | 0.560 g | 0.512 g | +9% |
| Valine (EAA, BCAA) | 0.650 g | 0.734 g | -11% |
| Arginine (conditionally essential) | 1.03 g | 0.787 g | +31% |
| Histidine (EAA) | 0.420 g | 0.283 g | +48% |
| Alanine | 0.940 g | 0.667 g | +41% |
| Aspartic acid | 1.48 g | 1.27 g | +17% |
| Glutamic acid | 2.50 g | 1.63 g | +53% |
| Glycine (conditionally essential) | 0.880 g | 0.408 g | +116% |
| Proline (conditionally essential) | 0.770 g | 0.560 g | +37% |
| Serine | 0.700 g | 0.919 g | -24% |
| Hydroxyproline | 0.200 g | 0 g | |
| Cysteine | 0.190 g | 0.385 g | -51% |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.020 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 240 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 11.0 mg | |
| Free Choline | — | 0.600 mg | |
| Total Choline | — | 250 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 49.2 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.10 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.050 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, turkey, breakfast links, mild, raw nutrition facts Eggs, Grade A, Large, egg whole nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.