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.
Detailed nutritional comparison of sage and romaine lettuce 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 Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sage src
Image of Romaine Lettuce src

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, heavier in fat and similar to romaine lettuce for carbs. Sage has a macronutrient ratio of 11:61:29 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Romaine Lettuce
Protein 11% 23%
Carbohydrates 61% 64%
Fat 29% 13%
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 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 Romaine Lettuce .

Note: The specific food items compared are: Sage (Spices, sage, ground) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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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.