Sausage vs Turkey
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles is higher in more vitamins & minerals
Calories (kcal)
Sausage 169
Turkey 220
Protein (g)
Sausage 16.7
Turkey 27.1
Carbs (g)
Sausage 0.930
Turkey 0
Fat (g)
Sausage 10.4
Turkey 11.6
Fiber (g)
Sausage —
Turkey —
Quick answers
Which has more protein?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 27.1g vs 16.7g per 100g.
Which has fewer calories?
Sausage, turkey, breakfast links, mild, raw — 169 vs 220 kcal per 100g.
Which is more nutrient-dense?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 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 | Turkey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 169 kcal | 220 kcal | -23% |
| Macronutrients | |||
| Water | 69.6 g | 61.1 g | +14% |
| Protein | 16.7 g | 27.1 g | -38% |
| Total lipid (fat) | 10.4 g | 11.6 g | -10% |
| Carbohydrate, by difference | 0.930 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.53 g | 2.97 g | -15% |
| Fatty acids, total monounsaturated | 3.07 g | 3.78 g | -19% |
| Fatty acids, total trans | 0.104 g | 0.144 g | -28% |
| Cholesterol | 78.0 mg | 104 mg | -25% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.047 mg | 0.088 mg | -47% |
| Riboflavin (Vitamin B2) | 0.296 mg | 0.262 mg | +13% |
| Niacin (Vitamin B3) | 5.02 mg | 8.09 mg | -38% |
| Pantothenic acid (Vitamin B5) | 0.952 mg | 1.40 mg | -32% |
| Vitamin B-6 — Pyridoxine | 0.335 mg | 0.497 mg | -33% |
| Choline, total | 59.6 mg | 78.7 mg | -24% |
| Vitamin B-12 — Cobalamin | 1.20 ug | 1.90 ug | -37% |
| Vitamin A, RAE | — | 30.0 ug | |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 0.180 mg | +33% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 36.6 ug | — | |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 31.0 mg | +3% |
| Iron, Fe | 1.17 mg | 1.56 mg | -25% |
| Magnesium, Mg | 18.9 mg | 29.1 mg | -35% |
| Phosphorus, P | 178 mg | 259 mg | -31% |
| Potassium, K | 310 mg | 304 mg | +2% |
| Sodium, Na | 599 mg | 90.0 mg | +566% |
| Zinc, Zn | 2.58 mg | 3.77 mg | -32% |
| Copper, Cu | 0.070 mg | 0.166 mg | -58% |
| Manganese, Mn | 0.035 mg | 0.010 mg | +250% |
| Selenium, Se | 12.5 ug | 28.4 ug | -56% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 164 kcal | 213 kcal | -23% |
| Energy (Atwater Specific Factors) | 169 kcal | 220 kcal | -23% |
| Energy | 706 kj | 922 kj | -23% |
| Nitrogen | 2.67 g | 4.34 g | -38% |
| Total fat (NLEA) | 8.86 g | 10.4 g | -15% |
| Ash | 2.37 g | 1.27 g | +87% |
| Choline, free | 1.60 mg | 2.60 mg | -38% |
| Choline, from phosphocholine | 46.4 mg | 1.60 mg | +2800% |
| Choline, from phosphotidyl choline | 1.00 mg | 65.5 mg | -98% |
| Choline, from glycerophosphocholine | 2.10 mg | 0.900 mg | +133% |
| Choline, from sphingomyelin | 8.40 mg | 8.10 mg | +4% |
| Betaine | 8.10 mg | 12.3 mg | -34% |
| Retinol | — | 30.0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.240 mg | 0.190 mg | +26% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.680 mg | 0.030 mg | +2167% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.110 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 0.400 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.001 g | 0.003 g | -67% |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.001 g | -100% |
| SFA 10:0 (Capric acid) | 0.001 g | 0.005 g | -80% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.015 g | -27% |
| SFA 14:0 (Myristic acid) | 0.081 g | 0.093 g | -13% |
| SFA 15:0 (Pentadecanoic acid) | 0.012 g | 0.014 g | -14% |
| SFA 16:0 (Palmitic acid) | 1.73 g | 2.02 g | -14% |
| SFA 17:0 (Margaric acid) | 0.024 g | 0.027 g | -11% |
| SFA 18:0 (Stearic acid) | 0.650 g | 0.774 g | -16% |
| SFA 20:0 (Arachidic acid) | 0.011 g | 0.010 g | +10% |
| SFA 22:0 (Behenic acid) | 0.005 g | 0.003 g | +67% |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0.001 g | +100% |
| MUFA 14:1 c | 0.014 g | 0.017 g | -18% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.232 g | 0.372 g | -38% |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | 0.020 g | -40% |
| MUFA 17:1 c | 0.012 g | 0.020 g | -40% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.75 g | 3.33 g | -17% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.041 g | |
| MUFA 20:1 c | 0.046 g | 0.041 g | +12% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.013 g | 0.002 g | +550% |
| MUFA 22:1 n-9 | 0.013 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | 0.002 g | +150% |
| Fatty acids, total polyunsaturated | 3.15 g | 3.49 g | -10% |
| PUFA 18:2 c | 2.82 g | 3.07 g | -8% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.80 g | 3.05 g | -8% |
| PUFA 18:2 CLAs | 0.018 g | 0.020 g | -10% |
| PUFA 18:3 c | 0.190 g | 0.184 g | +3% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.186 g | 0.175 g | +6% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | 0.009 g | -56% |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 c | 0.016 g | 0.020 g | -20% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.016 g | 0.020 g | -20% |
| PUFA 20:3 c | 0.012 g | 0.016 g | -25% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.002 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | 0.014 g | -14% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.091 g | 0.165 g | -45% |
| PUFA 20:4c | 0.091 g | 0.165 g | -45% |
| PUFA 20:5c | 0.002 g | 0.004 g | -50% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.004 g | -50% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0 g | = |
| PUFA 22:5 c | 0.009 g | 0.016 g | -44% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.017 g | 0.031 g | -45% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | 0.016 g | -44% |
| PUFA 22:6 c | 0.007 g | 0.011 g | -36% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.007 g | 0.011 g | -36% |
| Fatty acids, total trans-monoenoic | 0.086 g | 0.106 g | -19% |
| TFA 16:1 t | 0.002 g | 0.007 g | -71% |
| TFA 18:1 t | 0.084 g | 0.099 g | -15% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.018 g | 0.038 g | -53% |
| TFA 18:2 t not further defined | 0.018 g | 0.038 g | -53% |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.150 g | — | |
| Threonine (EAA) | 0.710 g | — | |
| Isoleucine (EAA, BCAA) | 0.650 g | — | |
| Leucine (EAA, BCAA) | 1.24 g | — | |
| Lysine (EAA) | 1.41 g | — | |
| Methionine (EAA) | 0.450 g | — | |
| Phenylalanine (EAA) | 0.820 g | — | |
| Tyrosine (conditionally essential) | 0.560 g | — | |
| Valine (EAA, BCAA) | 0.650 g | — | |
| Arginine (conditionally essential) | 1.03 g | — | |
| Histidine (EAA) | 0.420 g | — | |
| Alanine | 0.940 g | — | |
| Aspartic acid | 1.48 g | — | |
| Glutamic acid | 2.50 g | — | |
| Glycine (conditionally essential) | 0.880 g | — | |
| Proline (conditionally essential) | 0.770 g | — | |
| Serine | 0.700 g | — | |
| Hydroxyproline | 0.200 g | — | |
| Cysteine | 0.190 g | — | |
* 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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