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.
Detailed nutritional comparison of sage and asparagus 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: Sage (Spices, sage, ground) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.

Image of Sage src
Image of Asparagus src

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 much lighter in protein, much heavier in fat and similar to asparagus for carbs. Sage has a macronutrient ratio of 11:61:29 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Asparagus
Protein 11% 35%
Carbohydrates 61% 62%
Fat 29% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sage or Asparagus .

Note: The specific food items compared are: Sage (Spices, sage, ground) and Asparagus (Asparagus, raw) .

Sage 100g

( 100 g )
Daily Values (%)

Asparagus 100g

( 100 g )
315KCAL 16%
>999% calories
20KCAL 1%
61G 24%
>999% carbohydrates
3.9G 2%
40G 161%
>999% dietary fiber
2.1G 8%
1.7G sugar 12% 1.9G
13G 20%
>999% total fat
0.12G 0.2%
7G 39%
>999% saturated fat
0.04G 0.2%
1.9G >999% monounsaturated fat
1.8G >999% polyunsaturated fat 0.05G
11MG 1%
450% sodium
2MG 0.1%
Vitamins and Minerals
295UG 42%
676% Vitamin A
38UG 5%
32MG 43%
471% Vitamin C
5.6MG 8%
1652MG 165%
>999% calcium
24MG 2%
28MG 156%
>999% iron
2.1MG 12%
428MG 138%
>999% magnesium
14MG 5%
1070MG 47%
430% potassium
202MG 9%
0.75MG 69%
435% thiamin (Vit B1)
0.14MG 13%
0.34MG 31%
143% riboflavin (Vit B2)
0.14MG 13%
5.7MG 41%
482% niacin (Vit B3)
0.98MG 7%
2.7MG 207%
>999% Vitamin B6
0.09MG 7%
pantothenic acid (Vit B5) >999%
0.27MG 6%
274UG 69%
427% folate (Vit B9)
52UG 13%
7.5MG 50%
582% Vitamin E
1.1MG 8%
1715UG 1905%
>999% Vitamin K
42UG 46%
11G 21%
400% protein
2.2G 4%
44MG 10%
175% choline
16MG 4%
0.76MG 63%
300% copper
0.19MG 16%
3.1MG 174%
>999% manganese
0.16MG 9%
91MG 13%
75% phosphorus
52MG 7%
3.7UG 7%
61% selenium
2.3UG 4%
4.7MG 59%
770% zinc
0.54MG 7%
8G Water >999% 93G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.

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