Black Pepper vs. Sage

Nutrition comparison of Black Pepper and Sage


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black pepper versus sage (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black pepper and sage:

  • Both black pepper and sage are high in Vitamin K, calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Sage has more thiamin, niacin, Vitamin B6 and folate, however, black pepper contains more pantothenic acid.
  • Sage is a great source of Vitamin E.
  • Sage is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of black pepper and sage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.


Image of Black Pepper src
Image of Sage src

Calories and Carbs

calories

Both black pepper and sage are high in calories. Sage has 25% more calories than black pepper - black pepper has 251 calories per 100 grams and sage has 315 calories.

For macronutrient ratios, black pepper is lighter in protein, much heavier in carbs and lighter in fat compared to sage per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Pepper Sage
Protein 10% 14%
Carbohydrates 78% 55%
Fat 12% 31%
Alcohol ~ ~

carbohydrates

Both black pepper and sage are high in carbohydrates. Black pepper has a little more carbohydrates (5%) than sage by weight - black pepper has 64g of total carbs per 100 grams and sage has 60.7g of carbohydrates.

dietary fiber

Both black pepper and sage are high in dietary fiber. Sage has 59% more dietary fiber than black pepper - black pepper has 25.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.

sugar

Black pepper and sage contain similar amounts of sugar - black pepper has 0.64g of sugar per 100 grams and sage has 1.7g of sugar.

Protein

protein

Both black pepper and sage are high in protein. Black pepper is very similar to black pepper for protein - black pepper has 10.4g of protein per 100 grams and sage has 10.6g of protein.

Fat

saturated fat

Sage is high in saturated fat and black pepper has 80% less saturated fat than sage - black pepper has 1.4g of saturated fat per 100 grams and sage has 7g of saturated fat.

Vitamins

Vitamin C

Sage is an excellent source of Vitamin C and it has more Vitamin C than black pepper - sage has 32.4mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.

Vitamin A

Sage is an excellent source of Vitamin A and it has 993% more Vitamin A than black pepper - black pepper has 27ug of Vitamin A per 100 grams and sage has 295ug of Vitamin A.

Vitamin E

Sage is a great source of Vitamin E and it has 619% more Vitamin E than black pepper - black pepper has 1mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.

Vitamin K

Both black pepper and sage are high in Vitamin K. Sage has 947% more Vitamin K than black pepper - black pepper has 163.7ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.

The B Vitamins

Sage has more thiamin, niacin, Vitamin B6 and folate, however, black pepper contains more pantothenic acid. Both black pepper and sage contain significant amounts of riboflavin.

Black Pepper Sage
Thiamin 0.108 MG 0.754 MG
Riboflavin 0.18 MG 0.336 MG
Niacin 1.143 MG 5.72 MG
Pantothenic acid 1.399 MG ~
Vitamin B6 0.291 MG 2.69 MG
Folate 17 UG 274 UG

Minerals

calcium

Both black pepper and sage are high in calcium. Sage has 273% more calcium than black pepper - black pepper has 443mg of calcium per 100 grams and sage has 1652mg of calcium.

iron

Both black pepper and sage are high in iron. Sage has 190% more iron than black pepper - black pepper has 9.7mg of iron per 100 grams and sage has 28.1mg of iron.

potassium

Both black pepper and sage are high in potassium. Black pepper has 33% more potassium than - black pepper has 1329mg of potassium per 100 grams and sage has 1070mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Black Pepper Sage
beta-carotene 310 UG 3485 UG
alpha-carotene 12 UG ~
lycopene 20 UG ~
lutein + zeaxanthin 454 UG 1895 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than black pepper per 100 grams.

Black Pepper Sage
alpha linoleic acid 0.152 G 1.23 G
Total 0.152 G 1.23 G

omega 6s

Comparing omega-6 fatty acids, both black pepper and sage contain significant amounts of linoleic acid.

Black Pepper Sage
linoleic acid 0.694 G 0.53 G
Total 0.694 G 0.53 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Sage (Spices, sage, ground) .

Black Pepper g

()
Daily Values (%)

Sage g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does black pepper or sage contain more calories in 100 grams?
Both black pepper and sage are high in calories. Sage has 30% more calories than black pepper - black pepper has 251 calories in 100g and sage has 315 calories.

Does black pepper or sage have more carbohydrates?
By weight, both black pepper and sage are high in carbohydrates. black pepper has a little more carbohydrates ( 10%) than sage by weight - black pepper has 64g of carbs for 100g and sage has 60.7g of carbohydrates.

Does black pepper or sage contain more calcium?
Both black pepper and sage are high in calcium. Sage has 270% more calcium than black pepper - black pepper has 443mg of calcium in 100 grams and sage has 1652mg of calcium.

Does black pepper or sage contain more iron?
Both black pepper and sage are high in iron. Sage has 190% more iron than black pepper - black pepper has 9.7mg of iron in 100 grams and sage has 28.1mg of iron.

Does black pepper or sage contain more potassium?
Both black pepper and sage are high in potassium. Black pepper has 30% more potassium than - black pepper has 1329mg of potassium in 100 grams and sage has 1070mg of potassium.