Chia Seeds vs. Sage
Nutrition comparison of Chia Seeds and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and sage:
- Both chia seeds and sage are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Sage has more riboflavin, Vitamin B6 and folate.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and sage are high in calories. Chia seed has 54% more calories than sage - chia seed has 486 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to sage for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Sage | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 33% | 55% |
| Fat | 54% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and sage are high in carbohydrates. Sage has 44% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both chia seeds and sage are high in dietary fiber. Sage has 17% more dietary fiber than chia seed - chia seed has 34.4g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Chia seed has less sugar than sage - sage has 1.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and sage are high in protein. Chia seed has 56% more protein than sage - chia seed has 16.5g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and chia seed has 53% less saturated fat than sage - chia seed has 3.3g of saturated fat per 100 grams and sage has 7g of saturated fat.
trans fat
Both chia seeds and sage are low in trans fat - chia seed has 0.14g 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 19 times more Vitamin C than chia seed - chia seed has 1.6mg 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 more Vitamin A than chia seed - sage has 295ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has 13 times more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Sage is an excellent source of Vitamin K and it has more Vitamin K than chia seed - sage has 1714.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Sage has more riboflavin, Vitamin B6 and folate. Both chia seeds and sage contain significant amounts of thiamin and niacin.
| Chia Seeds | Sage | |
|---|---|---|
| Thiamin | 0.62 MG | 0.754 MG |
| Riboflavin | 0.17 MG | 0.336 MG |
| Niacin | 8.83 MG | 5.72 MG |
| Vitamin B6 | ~ | 2.69 MG |
| Folate | 49 UG | 274 UG |
Minerals
calcium
Both chia seeds and sage are high in calcium. Sage has 162% more calcium than chia seed - chia seed has 631mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both chia seeds and sage are high in iron. Sage has 264% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both chia seeds and sage are high in potassium. Sage has 163% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and sage has 1070mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than sage per 100 grams.
| Chia Seeds | Sage | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 1.23 G |
| Total | 17.83 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than sage per 100 grams.
| Chia Seeds | Sage | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.53 G |
| Total | 5.928 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.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Sage (Spices, sage, ground) .
Chia Seeds g
()
|
Daily Values (%) |
Sage g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 chia seeds or sage contain more calories in 100 grams?Both chia seeds and sage are high in calories. Chia seed has 50% more calories than sage - chia seed has 486 calories in 100g and sage has 315 calories.
Does chia seeds or sage have more carbohydrates?
By weight, both chia seeds and sage are high in carbohydrates. sage has 40% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and sage has 60.7g of carbohydrates.
Does chia seeds or sage contain more calcium?
Both chia seeds and sage are high in calcium. Sage has 160% more calcium than chia seed - chia seed has 631mg of calcium in 100 grams and sage has 1652mg of calcium.
Does chia seeds or sage contain more iron?
Both chia seeds and sage are high in iron. Sage has 260% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and sage has 28.1mg of iron.
Does chia seeds or sage contain more potassium?
Both chia seeds and sage are high in potassium. Sage has 160% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and sage has 1070mg of potassium.