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.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
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.
For macronutrient ratios, sage is much lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Sage has a macronutrient ratio of 11:61:29 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Spinach | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 61% | 49% |
| Fat | 29% | 12% |
| 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 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 Spinach .
Sage 100g
(
100 g
)
|
Daily Values (%) |
Spinach 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 315KCAL 16% |
|
>999% | calories | 5% |
|
23KCAL 1% | |
| 61G 24% |
|
>999% | carbohydrates | 5% |
|
3.6G 2% | |
| 40G 161% |
|
>999% | dietary fiber | 5% |
|
2.2G 9% | |
| 1.7G | 305% | sugar | 5% | 0.42G | |||
| 13G 20% |
|
>999% | total fat | 5% |
|
0.39G 1% | |
| 7G 39% |
|
>999% | saturated fat | 5% |
|
0.06G 0.4% | |
| 1.9G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 1.8G | 958% | polyunsaturated fat | 5% | 0.17G | |||
| 11MG 1% |
|
5% | sodium | 618% |
|
79MG 5% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 295UG 42% |
|
5% | Vitamin A | 59% |
|
469UG 67% | |
| 32MG 43% |
|
14% | Vitamin C | 5% |
|
28MG 38% | |
| 1652MG 165% |
|
>999% | calcium | 5% |
|
99MG 10% | |
| 28MG 156% |
|
937% | iron | 5% |
|
2.7MG 15% | |
| 428MG 138% |
|
442% | magnesium | 5% |
|
79MG 26% | |
| 1070MG 47% |
|
92% | potassium | 5% |
|
558MG 24% | |
| 0.75MG 69% |
|
836% | thiamin (Vit B1) | 5% |
|
0.08MG 7% | |
| 0.34MG 31% |
|
79% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
| 5.7MG 41% |
|
692% | niacin (Vit B3) | 5% |
|
0.72MG 5% | |
| 2.7MG 207% |
|
>999% | Vitamin B6 | 5% |
|
0.2MG 15% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.07MG 1% | ||
| 274UG 69% |
|
41% | folate (Vit B9) | 5% |
|
194UG 49% | |
| 7.5MG 50% |
|
275% | Vitamin E | 5% |
|
2MG 14% | |
| 1715UG 1905% |
|
255% | Vitamin K | 5% |
|
483UG 537% | |
| 11G 21% |
|
279% | protein | 5% |
|
2.9G 6% | |
| 44MG 10% |
|
132% | choline | 5% |
|
19MG 5% | |
| 0.76MG 63% |
|
484% | copper | 5% |
|
0.13MG 11% | |
| 3.1MG 174% |
|
244% | manganese | 5% |
|
0.9MG 50% | |
| 91MG 13% |
|
86% | phosphorus | 5% |
|
49MG 7% | |
| 3.7UG 7% |
|
270% | selenium | 5% |
|
1UG 2% | |
| 4.7MG 59% |
|
787% | zinc | 5% |
|
0.53MG 7% | |
| 8G | 5% | Water | >999% | 91G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does spinach or sage contain more calories in 100 grams?Sage is high in calories and spinach has 90% less calories than sage - spinach has 23 calories in 100g and sage has 315 calories.
Is spinach or sage better for protein?
Sage is a great source of protein and it has 270% more protein than spinach - spinach has 2.9g of protein per 100 grams and sage has 10.6g of protein.
Does spinach or sage have more carbohydrates?
By weight, sage is high in carbohydrates and spinach has 90% fewer carbohydrates than sage - spinach has 3.6g of carbs for 100g and sage has 60.7g of carbohydrates.
Does spinach or sage contain more calcium?
Both spinach and sage are high in calcium. Sage has 15 times more calcium than spinach - spinach has 99mg of calcium in 100 grams and sage has 1652mg of calcium.
Does spinach or sage contain more iron?
Both spinach and sage are high in iron. Sage has 940% more iron than spinach - spinach has 2.7mg of iron in 100 grams and sage has 28.1mg of iron.
Does spinach or sage contain more potassium?
Both spinach and sage are high in potassium. Sage has 90% more potassium than spinach - spinach has 558mg of potassium in 100 grams and sage has 1070mg of potassium.