Sage vs. Brussels Sprouts
Nutrition comparison of Sage and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and brussels sprouts:
- Both brussels sprouts and sage are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brussels sprout contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and brussels sprout has 86% less calories than sage - brussels sprout has 43 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, lighter in carbs and much heavier in fat compared to brussels sprouts per calorie. Sage has a macronutrient ratio of 14:55:31 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Brussels Sprouts | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 55% | 68% |
| Fat | 31% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and brussels sprout has 85% less carbohydrates than sage - brussels sprout has 9g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both brussels sprouts and sage are high in dietary fiber. Sage has 961% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Brussels sprouts and sage contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 214% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and brussels sprout has 99% less saturated fat than sage - brussels sprout has 0.06g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both brussels sprouts and sage are high in Vitamin C. Brussels sprout has 162% more Vitamin C than sage - brussels sprout has 85mg 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 676% more Vitamin A than brussels sprout - brussels sprout has 38ug 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 750% more Vitamin E than brussels sprout - brussels sprout has 0.88mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both brussels sprouts and sage are high in Vitamin K. Sage has 869% more Vitamin K than brussels sprout - brussels sprout has 177ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brussels sprout contains more pantothenic acid.
| Sage | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.754 MG | 0.139 MG |
| Riboflavin | 0.336 MG | 0.09 MG |
| Niacin | 5.72 MG | 0.745 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | 2.69 MG | 0.219 MG |
| Folate | 274 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and sage are high in calcium. Sage has 38 times more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 19 times more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both brussels sprouts and sage are high in potassium. Sage has 175% more potassium than brussels sprout - brussels sprout has 389mg 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 sage and brussels sprouts contain significant amounts of lutein + zeaxanthin.
| Sage | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 3485 UG | 450 UG |
| lutein + zeaxanthin | 1895 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than brussels sprout per 100 grams.
| Sage | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.099 G |
| Total | 1.23 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than brussels sprout per 100 grams.
| Sage | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.53 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.53 G | 0.046 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.
Note: The specific food items compared are: Sage (Spices, sage, ground) and Brussels Sprouts (Brussels sprouts, raw) .
Sage g
()
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Daily Values (%) |
Brussels Sprouts g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 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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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or sage contain more calories in 100 grams?Sage is high in calories and brussels sprout has 90% less calories than sage - brussels sprout has 43 calories in 100g and sage has 315 calories.
Does brussels sprouts or sage have more carbohydrates?
By weight, sage is high in carbohydrates and brussels sprout has 90% fewer carbohydrates than sage - brussels sprout has 9g of carbs for 100g and sage has 60.7g of carbohydrates.
Does brussels sprouts or sage contain more calcium?
Both brussels sprouts and sage are high in calcium. Sage has 38 times more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and sage has 1652mg of calcium.
Does brussels sprouts or sage contain more iron?
Sage is an abundant source of iron and it has 19 times more iron than brussels sprout - brussels sprout has 1.4mg of iron in 100 grams and sage has 28.1mg of iron.
Does brussels sprouts or sage contain more potassium?
Both brussels sprouts and sage are high in potassium. Sage has 180% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and sage has 1070mg of potassium.