Sage vs. Spinach

Nutrition comparison of Sage and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sage versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sage and spinach:

  • Both spinach and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
  • Sage has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid.
  • Sage is a great source of Vitamin E and protein.
Detailed nutritional comparison of sage and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sage src
Image of Spinach src

Calories and Carbs

calories

Sage is high in calories and spinach has 93% less calories than sage - spinach has 23 calories per 100 grams and sage has 315 calories.

Sage Spinach
Protein 14% 40%
Carbohydrates 55% 49%
Fat 31% 10%
Alcohol ~ ~

carbohydrates

Sage is high in carbohydrates and spinach has 94% less carbohydrates than sage - spinach has 3.6g of total carbs per 100 grams and sage has 60.7g of carbohydrates.

dietary fiber

Both spinach and sage are high in dietary fiber. Sage has 17 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.

sugar

Spinach and sage contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and sage has 1.7g of sugar.



Protein

protein

Sage is a great source of protein and it has 272% more protein than spinach - spinach has 2.9g of protein per 100 grams and sage has 10.6g of protein.

Fat

saturated fat

Sage is high in saturated fat and spinach has 99% less saturated fat than sage - spinach has 0.06g of saturated fat per 100 grams and sage has 7g of saturated fat.

Vitamins

Vitamin C

Both spinach and sage are high in Vitamin C. Sage has 15% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.

Vitamin A

Both spinach and sage are high in Vitamin A. Spinach has 59% more Vitamin A than sage - spinach has 469ug 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 268% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.

Vitamin K

Both spinach and sage are high in Vitamin K. Sage has 255% more Vitamin K than spinach - spinach has 482.9ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.

The B Vitamins

Sage has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid. Both sage and spinach contain significant amounts of riboflavin and folate.

Sage Spinach
Thiamin 0.754 MG 0.078 MG
Riboflavin 0.336 MG 0.189 MG
Niacin 5.72 MG 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 2.69 MG 0.195 MG
Folate 274 UG 194 UG

Minerals

calcium

Both spinach and sage are high in calcium. Sage has 15 times more calcium than spinach - spinach has 99mg of calcium per 100 grams and sage has 1652mg of calcium.

iron

Both spinach and sage are high in iron. Sage has 938% more iron than spinach - spinach has 2.7mg of iron per 100 grams and sage has 28.1mg of iron.

potassium

Both spinach and sage are high in potassium. Sage has 92% more potassium than spinach - spinach has 558mg 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 spinach contain significant amounts of beta-carotene.

Sage Spinach
beta-carotene 3485 UG 5626 UG
lutein + zeaxanthin 1895 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than spinach per 100 grams.

Sage Spinach
alpha linoleic acid 1.23 G 0.138 G
Total 1.23 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, sage has more linoleic acid than spinach per 100 grams.

Sage Spinach
linoleic acid 0.53 G 0.026 G
Total 0.53 G 0.026 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 Spinach (Spinach, raw) .

Sage g

()
Daily Values (%)

Spinach g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G