Sage vs. Asparagus
Nutrition comparison of Sage and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and asparagus:
- Both asparagus and sage are high in dietary fiber, iron and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, asparagus contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and asparagus has 94% less calories than sage - asparagus has 20 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, lighter in carbs and much heavier in fat compared to asparagus per calorie. Sage has a macronutrient ratio of 14:55:31 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Asparagus | |
|---|---|---|
| Protein | 14% | 34% |
| Carbohydrates | 55% | 61% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and asparagus has 94% less carbohydrates than sage - asparagus has 3.9g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both asparagus and sage are high in dietary fiber. Sage has 18 times more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Asparagus and sage contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 383% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and asparagus has 99% less saturated fat than sage - asparagus has 0.04g 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 479% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Sage is an excellent source of Vitamin A and it has 676% more Vitamin A than asparagus - asparagus has 38ug 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 562% more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Sage is an excellent source of Vitamin K and it has 40 times more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, asparagus contains more pantothenic acid.
| Sage | Asparagus | |
|---|---|---|
| Thiamin | 0.754 MG | 0.143 MG |
| Riboflavin | 0.336 MG | 0.141 MG |
| Niacin | 5.72 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | 2.69 MG | 0.091 MG |
| Folate | 274 UG | 52 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 67 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both asparagus and sage are high in iron. Sage has 12 times more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both asparagus and sage are high in potassium. Sage has 430% more potassium than asparagus - asparagus has 202mg 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,
| Sage | Asparagus | |
|---|---|---|
| beta-carotene | 3485 UG | 449 UG |
| lutein + zeaxanthin | 1895 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Sage | Asparagus | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.01 G |
| Total | 1.23 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than asparagus per 100 grams.
| Sage | Asparagus | |
|---|---|---|
| linoleic acid | 0.53 G | 0.04 G |
| Total | 0.53 G | 0.04 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.
Sage g
()
|
Daily Values (%) |
Asparagus g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or sage contain more calories in 100 grams?Sage is high in calories and asparagus has 90% less calories than sage - asparagus has 20 calories in 100g and sage has 315 calories.
Is asparagus or sage better for protein?
Sage is a great source of protein and it has 380% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and sage has 10.6g of protein.
Does asparagus or sage have more carbohydrates?
By weight, sage is high in carbohydrates and asparagus has 90% fewer carbohydrates than sage - asparagus has 3.9g of carbs for 100g and sage has 60.7g of carbohydrates.
Does asparagus or sage contain more calcium?
Sage is a rich source of calcium and it has 67 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and sage has 1652mg of calcium.
Does asparagus or sage contain more iron?
Both asparagus and sage are high in iron. Sage has 12 times more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and sage has 28.1mg of iron.
Does asparagus or sage contain more potassium?
Both asparagus and sage are high in potassium. Sage has 430% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and sage has 1070mg of potassium.