Sage vs. Parsley
Nutrition comparison of Sage and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and parsley:
- Both parsley and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
- Sage has more thiamin, riboflavin, niacin and Vitamin B6, however, parsley contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and parsley has 89% less calories than sage - parsley has 36 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in protein, lighter in carbs and much heavier in fat compared to parsley per calorie. Sage has a macronutrient ratio of 10:58:33 and for parsley, 33:67:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Parsley | |
|---|---|---|
| Protein | 10% | 33% |
| Carbohydrates | 58% | 67% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and parsley has 90% less carbohydrates than sage - parsley has 6.3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both parsley and sage are high in dietary fiber. Sage has 11 times more dietary fiber than parsley - parsley has 3.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Parsley and sage contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 258% more protein than parsley - parsley has 3g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and parsley has 98% less saturated fat than sage - parsley has 0.13g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both parsley and sage are high in Vitamin C. Parsley has 310% more Vitamin C than sage - parsley has 133mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both parsley and sage are high in Vitamin A. Parsley has 43% more Vitamin A than sage - parsley has 421ug 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 897% more Vitamin E than parsley - parsley has 0.75mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both parsley and sage are high in Vitamin K. Sage has 72% more Vitamin K than - parsley has 1640ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, niacin and Vitamin B6, however, parsley contains more pantothenic acid. Both sage and parsley contain significant amounts of folate.
| Sage | Parsley | |
|---|---|---|
| Thiamin | 0.754 MG | 0.086 MG |
| Riboflavin | 0.336 MG | 0.098 MG |
| Niacin | 5.72 MG | 1.313 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 2.69 MG | 0.09 MG |
| Folate | 274 UG | 152 UG |
Minerals
calcium
Both parsley and sage are high in calcium. Sage has 10 times more calcium than parsley - parsley has 138mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both parsley and sage are high in iron. Sage has 354% more iron than parsley - parsley has 6.2mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both parsley and sage are high in potassium. Sage has 93% more potassium than parsley - parsley has 554mg 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 parsley contain significant amounts of beta-carotene.
| Sage | Parsley | |
|---|---|---|
| beta-carotene | 3485 UG | 5054 UG |
| lutein + zeaxanthin | 1895 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Sage | Parsley | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.008 G |
| Total | 1.23 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than parsley per 100 grams.
| Sage | Parsley | |
|---|---|---|
| linoleic acid | 0.53 G | 0.115 G |
| Total | 0.53 G | 0.115 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 (%) |
Parsley g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 parsley or sage contain more calories in 100 grams?Sage is high in calories and parsley has 90% less calories than sage - parsley has 36 calories in 100g and sage has 315 calories.
Is parsley or sage better for protein?
Sage is a great source of protein and it has 260% more protein than parsley - parsley has 3g of protein per 100 grams and sage has 10.6g of protein.
Does parsley or sage have more carbohydrates?
By weight, sage is high in carbohydrates and parsley has 90% fewer carbohydrates than sage - parsley has 6.3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does parsley or sage contain more calcium?
Both parsley and sage are high in calcium. Sage has 10 times more calcium than parsley - parsley has 138mg of calcium in 100 grams and sage has 1652mg of calcium.
Does parsley or sage contain more iron?
Both parsley and sage are high in iron. Sage has 350% more iron than parsley - parsley has 6.2mg of iron in 100 grams and sage has 28.1mg of iron.
Does parsley or sage contain more potassium?
Both parsley and sage are high in potassium. Sage has 90% more potassium than parsley - parsley has 554mg of potassium in 100 grams and sage has 1070mg of potassium.