Sage vs. Collard Greens
Nutrition comparison of Sage and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and collard greens:
- Both collard greens and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, collard green 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 Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and collard green has 90% less calories than sage - collard green has 32 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, heavier in fat and similar to collard greens for carbs. Sage has a macronutrient ratio of 14:55:31 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Collard Greens | |
|---|---|---|
| Protein | 14% | 31% |
| Carbohydrates | 55% | 56% |
| Fat | 31% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and collard green has 91% less carbohydrates than sage - collard green has 5.4g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both collard greens and sage are high in dietary fiber. Sage has 908% more dietary fiber than collard green - collard green has 4g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Collard greens and sage contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 252% more protein than collard green - collard green has 3g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and collard green has 99% less saturated fat than sage - collard green has 0.06g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both collard greens and sage are high in Vitamin C. Collard green has a little more Vitamin C (9%) than sage by weight - collard green has 35.3mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both collard greens and sage are high in Vitamin A. Sage has 18% more Vitamin A than collard green - collard green has 251ug 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 231% more Vitamin E than collard green - collard green has 2.3mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both collard greens and sage are high in Vitamin K. Sage has 292% more Vitamin K than collard green - collard green has 437.1ug 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, collard green contains more pantothenic acid.
| Sage | Collard Greens | |
|---|---|---|
| Thiamin | 0.754 MG | 0.054 MG |
| Riboflavin | 0.336 MG | 0.13 MG |
| Niacin | 5.72 MG | 0.742 MG |
| Pantothenic acid | ~ | 0.267 MG |
| Vitamin B6 | 2.69 MG | 0.165 MG |
| Folate | 274 UG | 129 UG |
Minerals
calcium
Both collard greens and sage are high in calcium. Sage has 612% more calcium than collard green - collard green has 232mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 58 times more iron than collard green - collard green has 0.47mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both collard greens and sage are high in potassium. Sage has 402% more potassium than collard green - collard green has 213mg 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, both sage and collard greens contain significant amounts of beta-carotene.
| Sage | Collard Greens | |
|---|---|---|
| beta-carotene | 3485 UG | 2991 UG |
| lutein + zeaxanthin | 1895 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Sage | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.108 G |
| Total | 1.23 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than collard green per 100 grams.
| Sage | Collard Greens | |
|---|---|---|
| linoleic acid | 0.53 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.53 G | 0.084 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: Sage (Spices, sage, ground) and Collard Greens (Collards, raw) .
Sage g
()
|
Daily Values (%) |
Collard Greens g
()
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or sage contain more calories in 100 grams?Sage is high in calories and collard green has 90% less calories than sage - collard green has 32 calories in 100g and sage has 315 calories.
Is collard greens or sage better for protein?
Sage is a great source of protein and it has 250% more protein than collard green - collard green has 3g of protein per 100 grams and sage has 10.6g of protein.
Does collard greens or sage have more carbohydrates?
By weight, sage is high in carbohydrates and collard green has 90% fewer carbohydrates than sage - collard green has 5.4g of carbs for 100g and sage has 60.7g of carbohydrates.
Does collard greens or sage contain more calcium?
Both collard greens and sage are high in calcium. Sage has 610% more calcium than collard green - collard green has 232mg of calcium in 100 grams and sage has 1652mg of calcium.
Does collard greens or sage contain more iron?
Sage is an abundant source of iron and it has 58 times more iron than collard green - collard green has 0.47mg of iron in 100 grams and sage has 28.1mg of iron.
Does collard greens or sage contain more potassium?
Both collard greens and sage are high in potassium. Sage has 400% more potassium than collard green - collard green has 213mg of potassium in 100 grams and sage has 1070mg of potassium.