Sage vs. Broccoli
Nutrition comparison of Sage and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and broccoli:
- Both broccoli and sage are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Sage has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene than sage.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, broccoli contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and broccoli has 89% less calories than sage - broccoli has 34 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, lighter in carbs and much heavier in fat compared to broccoli per calorie. Sage has a macronutrient ratio of 14:55:31 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Broccoli | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 55% | 65% |
| Fat | 31% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and broccoli has 89% less carbohydrates than sage - broccoli has 6.6g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both broccoli and sage are high in dietary fiber. Sage has 14 times more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Broccoli and sage contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 277% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and broccoli has 98% less saturated fat than sage - broccoli has 0.11g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both broccoli and sage are high in Vitamin C. Broccoli has 175% more Vitamin C than sage - broccoli has 89.2mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Sage is an excellent source of Vitamin A and it has 852% more Vitamin A than broccoli - broccoli has 31ug 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 859% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both broccoli and sage are high in Vitamin K. Sage has 15 times more Vitamin K than broccoli - broccoli has 101.6ug 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, broccoli contains more pantothenic acid.
| Sage | Broccoli | |
|---|---|---|
| Thiamin | 0.754 MG | 0.071 MG |
| Riboflavin | 0.336 MG | 0.117 MG |
| Niacin | 5.72 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 2.69 MG | 0.175 MG |
| Folate | 274 UG | 63 UG |
Minerals
calcium
Both broccoli and sage are high in calcium. Sage has 34 times more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 37 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both broccoli and sage are high in potassium. Sage has 239% more potassium than broccoli - broccoli has 316mg 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, sage has more beta-carotene than broccoli per 100 grams, however, broccoli contains more alpha-carotene than sage per 100 grams. Both sage and broccoli contain significant amounts of lutein + zeaxanthin.
| Sage | Broccoli | |
|---|---|---|
| beta-carotene | 3485 UG | 361 UG |
| lutein + zeaxanthin | 1895 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Sage | Broccoli | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.0215 G |
| Total | 1.23 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than broccoli per 100 grams.
| Sage | Broccoli | |
|---|---|---|
| linoleic acid | 0.53 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.53 G | 0.055 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.
Sage g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 broccoli or sage contain more calories in 100 grams?Sage is high in calories and broccoli has 90% less calories than sage - broccoli has 34 calories in 100g and sage has 315 calories.
Does broccoli or sage have more carbohydrates?
By weight, sage is high in carbohydrates and broccoli has 90% fewer carbohydrates than sage - broccoli has 6.6g of carbs for 100g and sage has 60.7g of carbohydrates.
Does broccoli or sage contain more calcium?
Both broccoli and sage are high in calcium. Sage has 34 times more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and sage has 1652mg of calcium.
Does broccoli or sage contain more iron?
Sage is an abundant source of iron and it has 37 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and sage has 28.1mg of iron.
Does broccoli or sage contain more potassium?
Both broccoli and sage are high in potassium. Sage has 240% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and sage has 1070mg of potassium.