Blueberry vs. Sage
Nutrition comparison of Blueberry and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and sage:
- Both sage and blueberry are high in dietary fiber.
- Sage has 4.8 times less sugar than blueberry.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, iron and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and blueberry has 82% less calories than sage - sage has 315 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to sage per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Sage | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 91% | 55% |
| Fat | 5% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and blueberry has 76% less carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both sage and blueberry are high in dietary fiber. Sage has 15 times more dietary fiber than blueberry - sage has 40.3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Sage has 4.8 times less sugar than blueberry - sage has 1.7g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Sage is a great source of protein and it has 13 times more protein than blueberry - sage has 10.6g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Sage is high in saturated fat and blueberry has 100% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has 234% more Vitamin C than blueberry - sage has 32.4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Sage is an excellent source of Vitamin A and it has 97 times more Vitamin A than blueberry - sage has 295ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Sage is a great source of Vitamin E and it has 12 times more Vitamin E than blueberry - sage has 7.5mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Sage is an excellent source of Vitamin K and it has 87 times more Vitamin K than blueberry - sage has 1714.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
| Blueberry | Sage | |
|---|---|---|
| Thiamin | 0.037 MG | 0.754 MG |
| Riboflavin | 0.041 MG | 0.336 MG |
| Niacin | 0.418 MG | 5.72 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.052 MG | 2.69 MG |
| Folate | 6 UG | 274 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 274 times more calcium than blueberry - sage has 1652mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Sage is an excellent source of iron and it has 99 times more iron than blueberry - sage has 28.1mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Sage is an excellent source of potassium and it has 12 times more potassium than blueberry - sage has 1070mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Sage | |
|---|---|---|
| beta-carotene | 32 UG | 3485 UG |
| lutein + zeaxanthin | 80 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Sage | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 1.23 G |
| Total | 0.058 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than blueberry per 100 grams.
| Blueberry | Sage | |
|---|---|---|
| linoleic acid | 0.088 G | 0.53 G |
| Total | 0.088 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.
Blueberry g
()
|
Daily Values (%) |
Sage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 blueberry contain more calories in 100 grams?Sage is high in calories and blueberry has 80% less calories than sage - sage has 315 calories in 100g and blueberry has 57 calories.
Does sage or blueberry have more carbohydrates?
By weight, sage is high in carbohydrates and blueberry has 80% fewer carbohydrates than sage - sage has 60.7g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does sage or blueberry contain more calcium?
Sage is a rich source of calcium and it has 274 times more calcium than blueberry - sage has 1652mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does sage or blueberry contain more iron?
Sage is an abundant source of iron and it has 99 times more iron than blueberry - sage has 28.1mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does sage or blueberry contain more potassium?
Sage is a rich source of potassium and it has 12 times more potassium than blueberry - sage has 1070mg of potassium in 100 grams and blueberry has 77mg of potassium.