Mint vs. Sage
Nutrition comparison of Mint and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and sage:
- Both sage and mint are high in Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Sage has more thiamin, niacin, Vitamin B6 and folate, however, mint contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin K.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and mint has 78% less calories than sage - sage has 315 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, heavier in carbs and lighter in fat compared to sage per calorie. Mint has a macronutrient ratio of 18:72:10 and for sage, 11:61:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Sage | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 72% | 61% |
| Fat | 10% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and mint has 75% less carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both sage and mint are high in dietary fiber. Sage has 404% more dietary fiber than mint - sage has 40.3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than sage - sage has 1.7g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Sage is a great source of protein and it has 183% more protein than mint - sage has 10.6g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Sage is high in saturated fat and mint has 97% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both sage and mint are high in Vitamin C. Sage is very similar to mint for Vitamin C - sage has 32.4mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both sage and mint are high in Vitamin A. Sage has 39% more Vitamin A than mint - sage has 295ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Sage is a great source of Vitamin E and it has more Vitamin E than mint - sage has 7.5mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Sage is an excellent source of Vitamin K and it has more Vitamin K than mint - sage has 1714.5ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Sage has more thiamin, niacin, Vitamin B6 and folate, however, mint contains more pantothenic acid. Both mint and sage contain significant amounts of riboflavin.
| Mint | Sage | |
|---|---|---|
| Thiamin | 0.082 MG | 0.754 MG |
| Riboflavin | 0.266 MG | 0.336 MG |
| Niacin | 1.706 MG | 5.72 MG |
| Pantothenic acid | 0.338 MG | ~ |
| Vitamin B6 | 0.129 MG | 2.69 MG |
| Folate | 114 UG | 274 UG |
Minerals
calcium
Both sage and mint are high in calcium. Sage has 580% more calcium than mint - sage has 1652mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both sage and mint are high in iron. Sage has 454% more iron than mint - sage has 28.1mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both sage and mint are high in potassium. Sage has 88% more potassium than mint - sage has 1070mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than mint per 100 grams.
| Mint | Sage | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 1.23 G |
| Total | 0.435 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than mint per 100 grams.
| Mint | Sage | |
|---|---|---|
| linoleic acid | 0.069 G | 0.53 G |
| Total | 0.069 G | 0.53 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mint or Sage .
Mint g
()
|
Daily Values (%) |
Sage g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sage or mint contain more calories in 100 grams?Sage is high in calories and mint has 80% less calories than sage - sage has 315 calories in 100g and mint has 70 calories.
Does sage or mint have more carbohydrates?
By weight, sage is high in carbohydrates and mint has 80% fewer carbohydrates than sage - sage has 60.7g of carbs for 100g and mint has 14.9g of carbohydrates.
Does sage or mint contain more calcium?
Both sage and mint are high in calcium. Sage has 580% more calcium than mint - sage has 1652mg of calcium in 100 grams and mint has 243mg of calcium.
Does sage or mint contain more iron?
Both sage and mint are high in iron. Sage has 450% more iron than mint - sage has 28.1mg of iron in 100 grams and mint has 5.1mg of iron.
Does sage or mint contain more potassium?
Both sage and mint are high in potassium. Sage has 90% more potassium than mint - sage has 1070mg of potassium in 100 grams and mint has 569mg of potassium.