Sage vs. Sweet Potatoes
Nutrition comparison of Sage and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and sweet potatoes:
- Both sweet potatoes and sage are high in Vitamin A, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, sweet potato contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin C, Vitamin K, calcium and iron.
- Sweet potato has more beta-carotene than sage, however, sage contains more lutein + zeaxanthin than sweet potato.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and sweet potato has 73% less calories than sage - sweet potato has 86 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Sage has a macronutrient ratio of 14:55:31 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Sweet Potatoes | |
|---|---|---|
| Protein | 14% | 7% |
| Carbohydrates | 55% | 92% |
| Fat | 31% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and sweet potato has 67% less carbohydrates than sage - sweet potato has 20.1g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both sweet potatoes and sage are high in dietary fiber. Sage has 12 times more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Sweet potatoes and sage contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 577% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and sweet potato has 100% less saturated fat than sage - sweet potato has 0.02g 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 12 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both sweet potatoes and sage are high in Vitamin A. Sweet potato has 140% more Vitamin A than sage - sweet potato has 709ug 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 27 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Sage is an excellent source of Vitamin K and it has 951 times more Vitamin K than sweet potato - sweet potato has 1.8ug 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, sweet potato contains more pantothenic acid.
| Sage | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.754 MG | 0.078 MG |
| Riboflavin | 0.336 MG | 0.061 MG |
| Niacin | 5.72 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 2.69 MG | 0.209 MG |
| Folate | 274 UG | 11 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 54 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 45 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both sweet potatoes and sage are high in potassium. Sage has 218% more potassium than sweet potato - sweet potato has 337mg 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, sweet potato has more beta-carotene than sage per 100 grams, however, sage contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Sage | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 3485 UG | 8509 UG |
| lutein + zeaxanthin | 1895 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Sage | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.001 G |
| Total | 1.23 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than sweet potato per 100 grams.
| Sage | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.53 G | 0.013 G |
| Total | 0.53 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Sage g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
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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 sweet potatoes or sage contain more calories in 100 grams?Sage is high in calories and sweet potato has 70% less calories than sage - sweet potato has 86 calories in 100g and sage has 315 calories.
Does sweet potatoes or sage have more carbohydrates?
By weight, sage is high in carbohydrates and sweet potato has 70% fewer carbohydrates than sage - sweet potato has 20.1g of carbs for 100g and sage has 60.7g of carbohydrates.
Does sweet potatoes or sage contain more calcium?
Sage is a rich source of calcium and it has 54 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and sage has 1652mg of calcium.
Does sweet potatoes or sage contain more iron?
Sage is an abundant source of iron and it has 45 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and sage has 28.1mg of iron.
Does sweet potatoes or sage contain more potassium?
Both sweet potatoes and sage are high in potassium. Sage has 220% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and sage has 1070mg of potassium.