Granola vs. Sage
Nutrition comparison of Granola and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and sage:
- Both sage and granola are high in Vitamin E, calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Sage has more niacin, Vitamin B6 and folate, however, granola contains more pantothenic acid.
- Sage has signficantly less sugar than granola.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sage and granola are high in calories. Granola has 55% more calories than sage - sage has 315 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in carbs, heavier in fat and similar to sage for protein. Granola has a macronutrient ratio of 11:44:45 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Sage | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 44% | 55% |
| Fat | 45% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both sage and granola are high in carbohydrates. Sage has 13% more carbohydrates than granola - sage has 60.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both sage and granola are high in dietary fiber. Sage has 353% more dietary fiber than granola - sage has 40.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Sage has signficantly less sugar than granola - sage has 1.7g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both sage and granola are high in protein. Granola has 29% more protein than sage - sage has 10.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Sage is high in saturated fat and granola has 44% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and sage are low in trans fat - granola has 0.02g of trans fat per 100 grams and sage does not contain significant amounts.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has 26 times more Vitamin C than granola - sage has 32.4mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Sage is an excellent source of Vitamin A and it has 294 times more Vitamin A than granola - sage has 295ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Both sage and granola are high in Vitamin E. Granola has 48% more Vitamin E than sage - sage has 7.5mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Sage is an excellent source of Vitamin K and it has 322 times more Vitamin K than granola - sage has 1714.5ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Sage has more niacin, Vitamin B6 and folate, however, granola contains more pantothenic acid. Both granola and sage contain significant amounts of thiamin and riboflavin.
| Granola | Sage | |
|---|---|---|
| Thiamin | 0.548 MG | 0.754 MG |
| Riboflavin | 0.354 MG | 0.336 MG |
| Niacin | 2.739 MG | 5.72 MG |
| Pantothenic acid | 0.752 MG | ~ |
| Vitamin B6 | 0.37 MG | 2.69 MG |
| Folate | 84 UG | 274 UG |
Minerals
calcium
Both sage and granola are high in calcium. Sage has 20 times more calcium than granola - sage has 1652mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both sage and granola are high in iron. Sage has 612% more iron than granola - sage has 28.1mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both sage and granola are high in potassium. Sage has 99% more potassium than granola - sage has 1070mg of potassium per 100 grams and granola has 539mg 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,
| Granola | Sage | |
|---|---|---|
| beta-carotene | 11 UG | 3485 UG |
| lutein + zeaxanthin | 137 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than granola per 100 grams.
| Granola | Sage | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 1.23 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than sage per 100 grams.
| Granola | Sage | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.53 G |
| Total | 7.247 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.
Granola g
()
|
Daily Values (%) |
Sage g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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% |
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MG % | |
| 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 % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 sage or granola contain more calories in 100 grams?Both sage and granola are high in calories. Granola has 60% more calories than sage - sage has 315 calories in 100g and granola has 489 calories.
Does sage or granola have more carbohydrates?
By weight, both sage and granola are high in carbohydrates. sage has 10% more carbohydrates than granola - sage has 60.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does sage or granola contain more calcium?
Both sage and granola are high in calcium. Sage has 20 times more calcium than granola - sage has 1652mg of calcium in 100 grams and granola has 76mg of calcium.
Does sage or granola contain more iron?
Both sage and granola are high in iron. Sage has 610% more iron than granola - sage has 28.1mg of iron in 100 grams and granola has 4mg of iron.
Does sage or granola contain more potassium?
Both sage and granola are high in potassium. Sage has 100% more potassium than granola - sage has 1070mg of potassium in 100 grams and granola has 539mg of potassium.