Ginger vs. Sage
Nutrition comparison of Ginger and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and sage:
- Both ginger and sage are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Sage has more thiamin, riboflavin, Vitamin B6 and folate, however, ginger contains more pantothenic acid.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ginger and sage are high in calories. Ginger has a little more calories (6%) than sage by weight - ginger has 335 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, ginger is heavier in carbs, lighter in fat and similar to sage for protein. Ginger has a macronutrient ratio of 12:75:13 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Sage | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 75% | 55% |
| Fat | 13% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both ginger and sage are high in carbohydrates. Ginger has 18% more carbohydrates than sage - ginger has 71.6g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both ginger and sage are high in dietary fiber. Sage has 186% more dietary fiber than ginger - ginger has 14.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Ginger and sage contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both ginger and sage are high in protein. Sage has 18% more protein than ginger - ginger has 9g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and ginger has 63% less saturated fat than sage - ginger has 2.6g 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 45 times more Vitamin C than ginger - ginger has 0.7mg 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 146 times more Vitamin A than ginger - ginger has 2ug 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 more Vitamin E than ginger - sage has 7.5mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Sage is an excellent source of Vitamin K and it has 2142 times more Vitamin K than ginger - ginger has 0.8ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, Vitamin B6 and folate, however, ginger contains more pantothenic acid. Both ginger and sage contain significant amounts of niacin.
| Ginger | Sage | |
|---|---|---|
| Thiamin | 0.046 MG | 0.754 MG |
| Riboflavin | 0.17 MG | 0.336 MG |
| Niacin | 9.62 MG | 5.72 MG |
| Pantothenic acid | 0.477 MG | ~ |
| Vitamin B6 | 0.626 MG | 2.69 MG |
| Folate | 13 UG | 274 UG |
Minerals
calcium
Both ginger and sage are high in calcium. Sage has 13 times more calcium than ginger - ginger has 114mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both ginger and sage are high in iron. Sage has 42% more iron than ginger - ginger has 19.8mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both ginger and sage are high in potassium. Ginger has 32% more potassium than - ginger has 1320mg of potassium per 100 grams and sage has 1070mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than ginger per 100 grams.
| Ginger | Sage | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 1.23 G |
| Total | 0.223 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, both ginger and sage contain significant amounts of linoleic acid.
| Ginger | Sage | |
|---|---|---|
| linoleic acid | 0.706 G | 0.53 G |
| Total | 0.706 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.
Ginger g
()
|
Daily Values (%) |
Sage 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 % |
|
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 ginger or sage contain more calories in 100 grams?Both ginger and sage are high in calories. Ginger has a little more calories ( 10%) than sage by weight - ginger has 335 calories in 100g and sage has 315 calories.
Does ginger or sage have more carbohydrates?
By weight, both ginger and sage are high in carbohydrates. ginger has 20% more carbohydrates than sage - ginger has 71.6g of carbs for 100g and sage has 60.7g of carbohydrates.
Does ginger or sage contain more calcium?
Both ginger and sage are high in calcium. Sage has 13 times more calcium than ginger - ginger has 114mg of calcium in 100 grams and sage has 1652mg of calcium.
Does ginger or sage contain more iron?
Both ginger and sage are high in iron. Sage has 40% more iron than ginger - ginger has 19.8mg of iron in 100 grams and sage has 28.1mg of iron.
Does ginger or sage contain more potassium?
Both ginger and sage are high in potassium. Ginger has 30% more potassium than - ginger has 1320mg of potassium in 100 grams and sage has 1070mg of potassium.