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Egg vs. Italian sausage raw — In-Depth Nutrition Comparison

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A recap on the differences between eggs and italian sausage raw

  • Eggs are higher in copper, vitamin B2, vitamin B5, and selenium, yet italian sausage raw is higher in vitamin B1, vitamin B3, and vitamin B6.
  • Eggs cover your daily copper needs 213% more than italian sausage raw.
  • Eggs contain 5 times more cholesterol than italian sausage raw. While eggs contain 373mg of cholesterol, italian sausage raw contains only 76mg.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Sausage, Italian, pork, raw.

Infographic

Egg vs Italian sausage raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +2400%
Contains more PhosphorusPhosphorus +21.1%
Contains less SodiumSodium -83%
Contains more SeleniumSelenium +24.2%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +100.8%
Contains more ZincZinc +70.5%
Contains more ManganeseManganese +123.1%
~equal in Iron ~1.18mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +205.4%
Contains more Vitamin B5Vitamin B5 +174.1%
Contains more Vitamin B12Vitamin B12 +22%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +760.6%
Contains more Vitamin B3Vitamin B3 +4978.1%
Contains more Vitamin B6Vitamin B6 +147.9%

All nutrients comparison - raw data values

Nutrient Egg Italian sausage raw DV% diff.
Copper 2mg 0.08mg 213%
Cholesterol 373mg 76mg 99%
Choline 293.8mg 53%
Vitamin B1 0.066mg 0.568mg 42%
Saturated fat 3.267g 11.27g 36%
Fats 10.61g 31.33g 32%
Vitamin B2 0.513mg 0.168mg 27%
Monounsaturated fat 4.077g 14.34g 26%
Sodium 124mg 731mg 26%
Vitamin B3 0.064mg 3.25mg 20%
Vitamin B5 1.398mg 0.51mg 18%
Polyunsaturated fat 1.414g 4.03g 17%
Vitamin A 149µg 0µg 17%
Vitamin B6 0.121mg 0.3mg 14%
Vitamin D 87IU 11%
Selenium 30.8µg 24.8µg 11%
Vitamin D 2.2µg 11%
Calories 155kcal 346kcal 10%
Folate 44µg 8µg 9%
Vitamin B12 1.11µg 0.91µg 8%
Vitamin E 1.03mg 7%
Zinc 1.05mg 1.79mg 7%
Potassium 126mg 253mg 4%
Phosphorus 172mg 142mg 4%
Protein 12.58g 14.25g 3%
Calcium 50mg 18mg 3%
Vitamin C 0mg 2mg 2%
Magnesium 10mg 14mg 1%
Manganese 0.026mg 0.058mg 1%
Net carbs 1.12g 0.65g N/A
Carbs 1.12g 0.65g 0%
Iron 1.19mg 1.18mg 0%
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.114mg 0%
Threonine 0.604mg 0.563mg 0%
Isoleucine 0.686mg 0.52mg 0%
Leucine 1.075mg 0.956mg 0%
Lysine 0.904mg 1.083mg 0%
Methionine 0.392mg 0.346mg 0%
Phenylalanine 0.668mg 0.477mg 0%
Valine 0.767mg 0.572mg 0%
Histidine 0.298mg 0.411mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more CarbsCarbs +72.3%
Contains more WaterWater +46.1%
Contains more ProteinProtein +13.3%
Contains more FatsFats +195.3%
Contains more OtherOther +151.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 g
Contains less Sat. FatSaturated fat -71%
Contains more Mono. FatMonounsaturated fat +251.7%
Contains more Poly. FatPolyunsaturated fat +185%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.