Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
kale
(100g each)
below using 2020 USDA and NIH data^{[1]}.
For a quick recap of significant nutrients and differences in sage and kale:
Sage is high in calories and kale has 89% less calories than sage  kale has 35 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, heavier in carbs and similar to kale for fat. Sage has a macronutrient ratio of 14:55:31 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Sage  Kale  

Protein  14%  28% 
Carbohydrates  55%  41% 
Fat  31%  31% 
Alcohol  ~  ~ 
Sage is high in carbohydrates and kale has 93% less carbohydrates than sage  kale has 4.4g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
Both kale and sage are high in dietary fiber. Sage has 883% more dietary fiber than kale  kale has 4.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
Kale and sage contain similar amounts of sugar  kale has 0.99g of sugar per 100 grams and sage has 1.7g of sugar.
Sage is a great source of protein and it has 264% more protein than kale  kale has 2.9g of protein per 100 grams and sage has 10.6g of protein.
Sage is high in saturated fat and kale has 97% less saturated fat than sage  kale has 0.18g of saturated fat per 100 grams and sage has 7g of saturated fat.
Both kale and sage are high in Vitamin C. Kale has 188% more Vitamin C than sage  kale has 93.4mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Both kale and sage are high in Vitamin A. Sage has 22% more Vitamin A than kale  kale has 241ug of Vitamin A per 100 grams and sage has 295ug of Vitamin A.
Sage is a great source of Vitamin E and it has 10 times more Vitamin E than kale  kale has 0.66mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Both kale and sage are high in Vitamin K. Sage has 340% more Vitamin K than kale  kale has 389.6ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
Sage has more thiamin, niacin, Vitamin B6 and folate, however, kale contains more pantothenic acid. Both sage and kale contain significant amounts of riboflavin.
Sage  Kale  

Thiamin  0.754 MG  0.113 MG 
Riboflavin  0.336 MG  0.347 MG 
Niacin  5.72 MG  1.18 MG 
Pantothenic acid  ~  0.37 MG 
Vitamin B6  2.69 MG  0.147 MG 
Folate  274 UG  62 UG 
Both kale and sage are high in calcium. Sage has 550% more calcium than kale  kale has 254mg of calcium per 100 grams and sage has 1652mg of calcium.
Sage is an excellent source of iron and it has 16 times more iron than kale  kale has 1.6mg of iron per 100 grams and sage has 28.1mg of iron.
Both kale and sage are high in potassium. Sage has 207% more potassium than kale  kale has 348mg of potassium per 100 grams and sage has 1070mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is betacarotene, the notable carotenoid which is a popular source of Vitamin A.^{[4]}^{[5]}
For specific types of carotenoids, both sage and kale contain significant amounts of betacarotene.
Sage  Kale  

betacarotene  3485 UG  2873 UG 
lutein + zeaxanthin  1895 UG  6261 UG 
For omega3 fatty acids, sage has more alpha linoleic acid (ALA) than kale per 100 grams.
Sage  Kale  

alpha linoleic acid  1.23 G  0.378 G 
Total  1.23 G  0.378 G 
Comparing omega6 fatty acids, both sage and kale contain significant amounts of linoleic acid.
Sage  Kale  

linoleic acid  0.53 G  0.291 G 
other omega 6  ~  0.003 G 
Total  0.53 G  0.294 G 
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 (%) 
Kale g
()



KCAL % 

5%  calories  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  
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5%  thiamin (Vit B1)  5% 

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5%  riboflavin (Vit B2)  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 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%  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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G  5%  Water  5%  G  
G  5%  Starch  5%  G  
G  5%  Alcohol  5%  G  