Sage vs. Cilantro
Nutrition comparison of Sage and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and cilantro:
- Both cilantro and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Sage has more lutein + zeaxanthin than cilantro, however, cilantro contains more alpha-carotene than sage.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cilantro contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and cilantro has 93% less calories than sage - cilantro has 23 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in protein, heavier in carbs and much heavier in fat compared to cilantro per calorie. Sage has a macronutrient ratio of 10:58:33 and for cilantro, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Cilantro | |
|---|---|---|
| Protein | 10% | 50% |
| Carbohydrates | 58% | 50% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and cilantro has 94% less carbohydrates than sage - cilantro has 3.7g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both cilantro and sage are high in dietary fiber. Sage has 13 times more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Cilantro and sage contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 399% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and cilantro has 100% less saturated fat than sage - cilantro has 0.01g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both cilantro and sage are high in Vitamin C. Sage has 20% more Vitamin C than cilantro - cilantro has 27mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both cilantro and sage are high in Vitamin A. Cilantro has 14% more Vitamin A than sage - cilantro has 337ug 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 199% more Vitamin E than cilantro - cilantro has 2.5mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both cilantro and sage are high in Vitamin K. Sage has 453% more Vitamin K than cilantro - cilantro has 310ug 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, cilantro contains more pantothenic acid.
| Sage | Cilantro | |
|---|---|---|
| Thiamin | 0.754 MG | 0.067 MG |
| Riboflavin | 0.336 MG | 0.162 MG |
| Niacin | 5.72 MG | 1.114 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 2.69 MG | 0.149 MG |
| Folate | 274 UG | 62 UG |
Minerals
calcium
Both cilantro and sage are high in calcium. Sage has 23 times more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 14 times more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both cilantro and sage are high in potassium. Sage has 105% more potassium than cilantro - cilantro has 521mg 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 has more lutein + zeaxanthin than cilantro per 100 grams, however, cilantro contains more alpha-carotene than sage per 100 grams. Both sage and cilantro contain significant amounts of beta-carotene.
| Sage | Cilantro | |
|---|---|---|
| beta-carotene | 3485 UG | 3930 UG |
| lutein + zeaxanthin | 1895 UG | 865 UG |
| alpha-carotene | ~ | 36 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than cilantro per 100 grams.
| Sage | Cilantro | |
|---|---|---|
| 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 (%) |
Cilantro g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 cilantro or sage contain more calories in 100 grams?Sage is high in calories and cilantro has 90% less calories than sage - cilantro has 23 calories in 100g and sage has 315 calories.
Is cilantro or sage better for protein?
Sage is a great source of protein and it has 400% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and sage has 10.6g of protein.
Does cilantro or sage have more carbohydrates?
By weight, sage is high in carbohydrates and cilantro has 90% fewer carbohydrates than sage - cilantro has 3.7g of carbs for 100g and sage has 60.7g of carbohydrates.
Does cilantro or sage contain more calcium?
Both cilantro and sage are high in calcium. Sage has 23 times more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and sage has 1652mg of calcium.
Does cilantro or sage contain more iron?
Sage is an abundant source of iron and it has 14 times more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and sage has 28.1mg of iron.
Does cilantro or sage contain more potassium?
Both cilantro and sage are high in potassium. Sage has 110% more potassium than cilantro - cilantro has 521mg of potassium in 100 grams and sage has 1070mg of potassium.