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