Sage vs. Romaine Lettuce
Nutrition comparison of Sage and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and romaine lettuce:
- Both romaine lettuce and sage are high in Vitamin A, Vitamin K, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, romaine lettuce contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin C, calcium and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and romaine lettuce has 95% less calories than sage - romaine lettuce has 17 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Sage has a macronutrient ratio of 14:55:31 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Romaine Lettuce | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 55% | 65% |
| Fat | 31% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and romaine lettuce has 95% less carbohydrates than sage - romaine lettuce has 3.3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both romaine lettuce and sage are high in dietary fiber. Sage has 18 times more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Romaine lettuce and sage contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 764% more protein than romaine lettuce - romaine lettuce 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 romaine lettuce has 99% less saturated fat than sage - romaine lettuce has 0.04g 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 710% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both romaine lettuce and sage are high in Vitamin A. Romaine lettuce has 48% more Vitamin A than sage - romaine lettuce has 436ug 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 56 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both romaine lettuce and sage are high in Vitamin K. Sage has 15 times more Vitamin K than romaine lettuce - romaine lettuce has 102.5ug 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, romaine lettuce contains more pantothenic acid.
| Sage | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.754 MG | 0.072 MG |
| Riboflavin | 0.336 MG | 0.067 MG |
| Niacin | 5.72 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | 2.69 MG | 0.074 MG |
| Folate | 274 UG | 136 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 49 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 27 times more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both romaine lettuce and sage are high in potassium. Sage has 333% more potassium than romaine lettuce - romaine lettuce has 247mg 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 romaine lettuce contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Sage | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 3485 UG | 5226 UG |
| lutein + zeaxanthin | 1895 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Sage | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.113 G |
| Total | 1.23 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than romaine lettuce per 100 grams.
| Sage | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.53 G | 0.047 G |
| Total | 0.53 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Sage g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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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% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % |
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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 romaine lettuce or sage contain more calories in 100 grams?Sage is high in calories and romaine lettuce has 100% less calories than sage - romaine lettuce has 17 calories in 100g and sage has 315 calories.
Does romaine lettuce or sage have more carbohydrates?
By weight, sage is high in carbohydrates and romaine lettuce has 100% fewer carbohydrates than sage - romaine lettuce has 3.3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does romaine lettuce or sage contain more calcium?
Sage is a rich source of calcium and it has 49 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and sage has 1652mg of calcium.
Does romaine lettuce or sage contain more iron?
Sage is an abundant source of iron and it has 27 times more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and sage has 28.1mg of iron.
Does romaine lettuce or sage contain more potassium?
Both romaine lettuce and sage are high in potassium. Sage has 330% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and sage has 1070mg of potassium.