Sage vs. Fennel
Nutrition comparison of Sage and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and fennel:
- Both fennel and sage are high in calcium, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fennel 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 iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and fennel has 90% less calories than sage - fennel has 31 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in carbs, much heavier in fat and similar to fennel for protein. Sage has a macronutrient ratio of 14:55:31 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Fennel | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 55% | 81% |
| Fat | 31% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and fennel has 88% less carbohydrates than sage - fennel has 7.3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both fennel and sage are high in dietary fiber. Sage has 12 times more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Fennel and sage contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 757% more protein than fennel - fennel has 1.2g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and fennel has 99% less saturated fat than sage - fennel has 0.09g 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 170% more Vitamin C than fennel - fennel has 12mg 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 515% more Vitamin A than fennel - fennel has 48ug 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 11 times more Vitamin E than fennel - fennel has 0.58mg 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 26 times more Vitamin K than fennel - fennel has 62.8ug 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, fennel contains more pantothenic acid.
| Sage | Fennel | |
|---|---|---|
| Thiamin | 0.754 MG | 0.01 MG |
| Riboflavin | 0.336 MG | 0.032 MG |
| Niacin | 5.72 MG | 0.64 MG |
| Pantothenic acid | ~ | 0.232 MG |
| Vitamin B6 | 2.69 MG | 0.047 MG |
| Folate | 274 UG | 27 UG |
Minerals
calcium
Both fennel and sage are high in calcium. Sage has 32 times more calcium than fennel - fennel has 49mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 37 times more iron than fennel - fennel has 0.73mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both fennel and sage are high in potassium. Sage has 158% more potassium than fennel - fennel has 414mg 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 | Fennel | |
|---|---|---|
| beta-carotene | 3485 UG | 578 UG |
| lutein + zeaxanthin | 1895 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than fennel per 100 grams.
| Sage | Fennel | |
|---|---|---|
| linoleic acid | 0.53 G | 0.169 G |
| Total | 0.53 G | 0.169 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 (%) |
Fennel 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 % |
|
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 fennel or sage contain more calories in 100 grams?Sage is high in calories and fennel has 90% less calories than sage - fennel has 31 calories in 100g and sage has 315 calories.
Does fennel or sage have more carbohydrates?
By weight, sage is high in carbohydrates and fennel has 90% fewer carbohydrates than sage - fennel has 7.3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does fennel or sage contain more calcium?
Both fennel and sage are high in calcium. Sage has 32 times more calcium than fennel - fennel has 49mg of calcium in 100 grams and sage has 1652mg of calcium.
Does fennel or sage contain more iron?
Sage is an abundant source of iron and it has 37 times more iron than fennel - fennel has 0.73mg of iron in 100 grams and sage has 28.1mg of iron.
Does fennel or sage contain more potassium?
Both fennel and sage are high in potassium. Sage has 160% more potassium than fennel - fennel has 414mg of potassium in 100 grams and sage has 1070mg of potassium.