Sage vs. Garlic

Nutrition comparison of Sage and Garlic


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sage versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sage and garlic:

  • Both garlic and sage are high in Vitamin C, calcium, calories, carbohydrates, dietary fiber and potassium.
  • Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, garlic contains more pantothenic acid.
  • Sage is a great source of Vitamin E and protein.
  • Sage is an excellent source of Vitamin A, Vitamin K and iron.
Detailed nutritional comparison of sage and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sage src
Image of Garlic src

Calories and Carbs

calories

Both garlic and sage are high in calories. Sage has 111% more calories than garlic - garlic has 149 calories per 100 grams and sage has 315 calories.

For macronutrient ratios, sage is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Sage has a macronutrient ratio of 14:55:31 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Garlic
Protein 14% 18%
Carbohydrates 55% 82%
Fat 31% ~
Alcohol ~ ~

carbohydrates

Both garlic and sage are high in carbohydrates. Sage has 84% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and sage has 60.7g of carbohydrates.

dietary fiber

Both garlic and sage are high in dietary fiber. Sage has 18 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.

sugar

Garlic and sage contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and sage has 1.7g of sugar.



Protein

protein

Sage is a great source of protein and it has 67% more protein than garlic - garlic has 6.4g of protein per 100 grams and sage has 10.6g of protein.

Fat

saturated fat

Sage is high in saturated fat and garlic has 99% less saturated fat than sage - garlic has 0.09g of saturated fat per 100 grams and sage has 7g of saturated fat.

Vitamins

Vitamin C

Both garlic and sage are high in Vitamin C. Garlic is very similar to garlic for Vitamin C - garlic has 31.2mg 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 more Vitamin A than garlic - sage has 295ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Sage is a great source of Vitamin E and it has 92 times more Vitamin E than garlic - garlic has 0.08mg 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 1007 times more Vitamin K than garlic - garlic has 1.7ug 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, garlic contains more pantothenic acid.

Sage Garlic
Thiamin 0.754 MG 0.2 MG
Riboflavin 0.336 MG 0.11 MG
Niacin 5.72 MG 0.7 MG
Pantothenic acid ~ 0.596 MG
Vitamin B6 2.69 MG 1.235 MG
Folate 274 UG 3 UG

Minerals

calcium

Both garlic and sage are high in calcium. Sage has 813% more calcium than garlic - garlic has 181mg of calcium per 100 grams and sage has 1652mg of calcium.

iron

Sage is an excellent source of iron and it has 15 times more iron than garlic - garlic has 1.7mg of iron per 100 grams and sage has 28.1mg of iron.

potassium

Both garlic and sage are high in potassium. Sage has 167% more potassium than garlic - garlic has 401mg 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 Garlic
beta-carotene 3485 UG 5 UG
lutein + zeaxanthin 1895 UG 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than garlic per 100 grams.

Sage Garlic
alpha linoleic acid 1.23 G 0.02 G
Total 1.23 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, sage has more linoleic acid than garlic per 100 grams.

Sage Garlic
linoleic acid 0.53 G 0.229 G
Total 0.53 G 0.229 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 Garlic (Garlic, raw) .

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