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.
Detailed nutritional comparison of sage and fennel 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 Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sage src
Image of Fennel src

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 11:61:29 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Fennel
Protein 11% 13%
Carbohydrates 61% 82%
Fat 29% 5%
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 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 Fennel .

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

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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.