Rosemary vs. Sage
Nutrition comparison of Rosemary and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and sage:
- Both sage and rosemary are high in Vitamin A, Vitamin C, calcium, calories, dietary fiber, iron and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, rosemary contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin K.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sage and rosemary are high in calories. Sage has 140% more calories than rosemary - sage has 315 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is lighter in protein, much heavier in carbs and much lighter in fat compared to sage per calorie. Rosemary has a macronutrient ratio of 0:100:0 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Sage | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | 100% | 55% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and rosemary has 66% less carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both sage and rosemary are high in dietary fiber. Sage has 186% more dietary fiber than rosemary - sage has 40.3g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than sage - sage has 1.7g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Sage is a great source of protein and it has 221% more protein than rosemary - sage has 10.6g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Sage is high in saturated fat and rosemary has 60% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both sage and rosemary are high in Vitamin C. Sage has 49% more Vitamin C than rosemary - sage has 32.4mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both sage and rosemary are high in Vitamin A. Sage has 102% more Vitamin A than rosemary - sage has 295ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Sage is a great source of Vitamin E and it has more Vitamin E than rosemary - sage has 7.5mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Sage is an excellent source of Vitamin K and it has more Vitamin K than rosemary - sage has 1714.5ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, rosemary contains more pantothenic acid.
| Rosemary | Sage | |
|---|---|---|
| Thiamin | 0.036 MG | 0.754 MG |
| Riboflavin | 0.152 MG | 0.336 MG |
| Niacin | 0.912 MG | 5.72 MG |
| Pantothenic acid | 0.804 MG | ~ |
| Vitamin B6 | 0.336 MG | 2.69 MG |
| Folate | 109 UG | 274 UG |
Minerals
calcium
Both sage and rosemary are high in calcium. Sage has 421% more calcium than rosemary - sage has 1652mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both sage and rosemary are high in iron. Sage has 323% more iron than rosemary - sage has 28.1mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both sage and rosemary are high in potassium. Sage has 60% more potassium than rosemary - sage has 1070mg of potassium per 100 grams and rosemary has 668mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than rosemary per 100 grams.
| Rosemary | Sage | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 1.23 G |
| Total | 0.414 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, both rosemary and sage contain significant amounts of linoleic acid.
| Rosemary | Sage | |
|---|---|---|
| linoleic acid | 0.447 G | 0.53 G |
| Total | 0.447 G | 0.53 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.
Rosemary g
()
|
Daily Values (%) |
Sage g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 sage or rosemary contain more calories in 100 grams?Both sage and rosemary are high in calories. Sage has 140% more calories than rosemary - sage has 315 calories in 100g and rosemary has 131 calories.
Does sage or rosemary have more carbohydrates?
By weight, sage is high in carbohydrates and rosemary has 70% fewer carbohydrates than sage - sage has 60.7g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does sage or rosemary contain more calcium?
Both sage and rosemary are high in calcium. Sage has 420% more calcium than rosemary - sage has 1652mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does sage or rosemary contain more iron?
Both sage and rosemary are high in iron. Sage has 320% more iron than rosemary - sage has 28.1mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does sage or rosemary contain more potassium?
Both sage and rosemary are high in potassium. Sage has 60% more potassium than rosemary - sage has 1070mg of potassium in 100 grams and rosemary has 668mg of potassium.