Marjoram vs. Sage
Nutrition comparison of Marjoram and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and sage:
- Both marjoram and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Sage has more thiamin and Vitamin B6.
- Sage is a great source of Vitamin E.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both marjoram and sage are high in calories. Sage has 16% more calories than marjoram - marjoram has 271 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, marjoram is heavier in protein, much heavier in carbs and much lighter in fat compared to sage per calorie. Marjoram has a macronutrient ratio of 20:80:0 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Sage | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 80% | 55% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both marjoram and sage are high in carbohydrates. Marjoram is very similar to marjoram for carbohydrates - marjoram has 60.6g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both marjoram and sage are high in dietary fiber. is very similar to marjoram for dietary fiber - marjoram has 40.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Marjoram and sage contain similar amounts of sugar - marjoram has 4.1g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both marjoram and sage are high in protein. Marjoram has 19% more protein than sage - marjoram has 12.7g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and marjoram has 92% less saturated fat than sage - marjoram has 0.53g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both marjoram and sage are high in Vitamin C. Marjoram has 59% more Vitamin C than sage - marjoram has 51.4mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both marjoram and sage are high in Vitamin A. Marjoram has 37% more Vitamin A than sage - marjoram has 403ug 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 343% more Vitamin E than marjoram - marjoram has 1.7mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both marjoram and sage are high in Vitamin K. Sage has 176% more Vitamin K than marjoram - marjoram has 621.7ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin and Vitamin B6. Both marjoram and sage contain significant amounts of riboflavin, niacin and folate.
| Marjoram | Sage | |
|---|---|---|
| Thiamin | 0.289 MG | 0.754 MG |
| Riboflavin | 0.316 MG | 0.336 MG |
| Niacin | 4.12 MG | 5.72 MG |
| Vitamin B6 | 1.19 MG | 2.69 MG |
| Folate | 274 UG | 274 UG |
Minerals
calcium
Both marjoram and sage are high in calcium. Marjoram has 99% more calcium than - marjoram has 1990mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both marjoram and sage are high in iron. Marjoram has 194% more iron than sage - marjoram has 82.7mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both marjoram and sage are high in potassium. Marjoram has 52% more potassium than - marjoram has 1522mg 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, both marjoram and sage contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Marjoram | Sage | |
|---|---|---|
| beta-carotene | 4806 UG | 3485 UG |
| lutein + zeaxanthin | 1895 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than sage per 100 grams.
| Marjoram | Sage | |
|---|---|---|
| alpha linoleic acid | 3.23 G | 1.23 G |
| Total | 3.23 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than sage per 100 grams.
| Marjoram | Sage | |
|---|---|---|
| linoleic acid | 1.175 G | 0.53 G |
| Total | 1.175 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.
Marjoram 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 marjoram or sage contain more calories in 100 grams?Both marjoram and sage are high in calories. Sage has 20% more calories than marjoram - marjoram has 271 calories in 100g and sage has 315 calories.
Does marjoram or sage have more carbohydrates?
By weight, both marjoram and sage are high in carbohydrates. marjoram is very similar to marjoram for carbohydrates - marjoram has 60.6g of carbs for 100g and sage has 60.7g of carbohydrates.
Does marjoram or sage contain more calcium?
Both marjoram and sage are high in calcium. Marjoram has 100% more calcium than - marjoram has 1990mg of calcium in 100 grams and sage has 1652mg of calcium.
Does marjoram or sage contain more iron?
Both marjoram and sage are high in iron. Marjoram has 190% more iron than sage - marjoram has 82.7mg of iron in 100 grams and sage has 28.1mg of iron.
Does marjoram or sage contain more potassium?
Both marjoram and sage are high in potassium. Marjoram has 50% more potassium than - marjoram has 1522mg of potassium in 100 grams and sage has 1070mg of potassium.