Basil vs. Sage
Nutrition comparison of Basil and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and sage:
- Both sage and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium, iron and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, basil contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, 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 basil has 93% less calories than sage - sage has 315 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is much heavier in protein, much lighter in carbs and lighter in fat compared to sage per calorie. Basil has a macronutrient ratio of 44:37:19 and for sage, 11:61:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Sage | |
|---|---|---|
| Protein | 44% | 11% |
| Carbohydrates | 37% | 61% |
| Fat | 19% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and basil has 96% less carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Sage is an excellent source of dietary fiber and it has 24 times more dietary fiber than basil - sage has 40.3g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Sage and basil contain similar amounts of sugar - sage has 1.7g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Sage is a great source of protein and it has 237% more protein than basil - sage has 10.6g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Sage is high in saturated fat and basil has 99% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both sage and basil are high in Vitamin C. Sage has 80% more Vitamin C than basil - sage has 32.4mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both sage and basil are high in Vitamin A. Sage has 12% more Vitamin A than basil - sage has 295ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Sage is a great source of Vitamin E and it has 835% more Vitamin E than basil - sage has 7.5mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both sage and basil are high in Vitamin K. Sage has 313% more Vitamin K than basil - sage has 1714.5ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, basil contains more pantothenic acid.
| Basil | Sage | |
|---|---|---|
| Thiamin | 0.034 MG | 0.754 MG |
| Riboflavin | 0.076 MG | 0.336 MG |
| Niacin | 0.902 MG | 5.72 MG |
| Pantothenic acid | 0.209 MG | ~ |
| Vitamin B6 | 0.155 MG | 2.69 MG |
| Folate | 68 UG | 274 UG |
Minerals
calcium
Both sage and basil are high in calcium. Sage has 833% more calcium than basil - sage has 1652mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both sage and basil are high in iron. Sage has 787% more iron than basil - sage has 28.1mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both sage and basil are high in potassium. Sage has 263% more potassium than basil - sage has 1070mg of potassium per 100 grams and basil has 295mg 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 basil and sage contain significant amounts of beta-carotene.
| Basil | Sage | |
|---|---|---|
| beta-carotene | 3142 UG | 3485 UG |
| lutein + zeaxanthin | 5650 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than basil per 100 grams.
| Basil | Sage | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 1.23 G |
| Total | 0.316 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than basil per 100 grams.
| Basil | Sage | |
|---|---|---|
| linoleic acid | 0.073 G | 0.53 G |
| Total | 0.073 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 Basil or Sage .
Basil 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 basil contain more calories in 100 grams?Sage is high in calories and basil has 90% less calories than sage - sage has 315 calories in 100g and basil has 23 calories.
Is sage or basil better for protein?
Sage is a great source of protein and it has 240% more protein than basil - sage has 10.6g of protein per 100 grams and basil has 3.2g of protein.
Does sage or basil have more carbohydrates?
By weight, sage is high in carbohydrates and basil has 100% fewer carbohydrates than sage - sage has 60.7g of carbs for 100g and basil has 2.7g of carbohydrates.
Does sage or basil contain more calcium?
Both sage and basil are high in calcium. Sage has 830% more calcium than basil - sage has 1652mg of calcium in 100 grams and basil has 177mg of calcium.
Does sage or basil contain more iron?
Both sage and basil are high in iron. Sage has 790% more iron than basil - sage has 28.1mg of iron in 100 grams and basil has 3.2mg of iron.
Does sage or basil contain more potassium?
Both sage and basil are high in potassium. Sage has 260% more potassium than basil - sage has 1070mg of potassium in 100 grams and basil has 295mg of potassium.