Cinnamon vs. Sage
Nutrition comparison of Cinnamon and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and sage:
- Both sage and cinnamon are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cinnamon contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sage and cinnamon are high in calories. Sage has 28% more calories than cinnamon - sage has 315 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is lighter in protein, much heavier in carbs and much lighter in fat compared to sage per calorie. Cinnamon has a macronutrient ratio of 5:96:0 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Sage | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 96% | 55% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both sage and cinnamon are high in carbohydrates. Cinnamon has 33% more carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both sage and cinnamon are high in dietary fiber. Cinnamon has 32% more dietary fiber than sage - sage has 40.3g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Sage and cinnamon contain similar amounts of sugar - sage has 1.7g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Sage is a great source of protein and it has 166% more protein than cinnamon - sage has 10.6g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Sage is high in saturated fat and cinnamon has 95% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has 753% more Vitamin C than cinnamon - sage has 32.4mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Sage is an excellent source of Vitamin A and it has 18 times more Vitamin A than cinnamon - sage has 295ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Sage is a great source of Vitamin E and it has 222% more Vitamin E than cinnamon - sage has 7.5mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Sage is an excellent source of Vitamin K and it has 53 times more Vitamin K than cinnamon - sage has 1714.5ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cinnamon contains more pantothenic acid.
| Cinnamon | Sage | |
|---|---|---|
| Thiamin | 0.022 MG | 0.754 MG |
| Riboflavin | 0.041 MG | 0.336 MG |
| Niacin | 1.332 MG | 5.72 MG |
| Pantothenic acid | 0.358 MG | ~ |
| Vitamin B6 | 0.158 MG | 2.69 MG |
| Folate | 6 UG | 274 UG |
Minerals
calcium
Both sage and cinnamon are high in calcium. Sage has 65% more calcium than - sage has 1652mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both sage and cinnamon are high in iron. Sage has 238% more iron than cinnamon - sage has 28.1mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both sage and cinnamon are high in potassium. Sage has 148% more potassium than cinnamon - sage has 1070mg of potassium per 100 grams and cinnamon has 431mg 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,
| Cinnamon | Sage | |
|---|---|---|
| beta-carotene | 112 UG | 3485 UG |
| alpha-carotene | 1 UG | ~ |
| lycopene | 15 UG | ~ |
| lutein + zeaxanthin | 222 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Cinnamon | Sage | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 1.23 G |
| Total | 0.011 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than cinnamon per 100 grams.
| Cinnamon | Sage | |
|---|---|---|
| linoleic acid | 0.044 G | 0.53 G |
| Total | 0.044 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.
Cinnamon 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 cinnamon contain more calories in 100 grams?Both sage and cinnamon are high in calories. Sage has 30% more calories than cinnamon - sage has 315 calories in 100g and cinnamon has 247 calories.
Does sage or cinnamon have more carbohydrates?
By weight, both sage and cinnamon are high in carbohydrates. cinnamon has 30% more carbohydrates than sage - sage has 60.7g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does sage or cinnamon contain more calcium?
Both sage and cinnamon are high in calcium. Sage has 70% more calcium than - sage has 1652mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does sage or cinnamon contain more iron?
Both sage and cinnamon are high in iron. Sage has 240% more iron than cinnamon - sage has 28.1mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does sage or cinnamon contain more potassium?
Both sage and cinnamon are high in potassium. Sage has 150% more potassium than cinnamon - sage has 1070mg of potassium in 100 grams and cinnamon has 431mg of potassium.