Sage vs. Chives
Nutrition comparison of Sage and Chives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
chives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and chives:
- Both chives and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, chive contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Chives (Chives, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and chive has 90% less calories than sage - chive has 30 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in protein, heavier in carbs and heavier in fat compared to chives per calorie. Sage has a macronutrient ratio of 11:61:29 and for chives, 36:47:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Chives | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 61% | 47% |
| Fat | 29% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and chive has 93% less carbohydrates than sage - chive has 4.4g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both chives and sage are high in dietary fiber. Sage has 15 times more dietary fiber than chive - chive has 2.5g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Chives and sage contain similar amounts of sugar - chive has 1.9g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 225% more protein than chive - chive has 3.3g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and chive has 98% less saturated fat than sage - chive has 0.15g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both chives and sage are high in Vitamin C. Chive has 79% more Vitamin C than sage - chive has 58.1mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both chives and sage are high in Vitamin A. Sage has 35% more Vitamin A than chive - chive has 218ug 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 34 times more Vitamin E than chive - chive has 0.21mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both chives and sage are high in Vitamin K. Sage has 706% more Vitamin K than chive - chive has 212.7ug 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, chive contains more pantothenic acid.
| Sage | Chives | |
|---|---|---|
| Thiamin | 0.754 MG | 0.078 MG |
| Riboflavin | 0.336 MG | 0.115 MG |
| Niacin | 5.72 MG | 0.647 MG |
| Pantothenic acid | ~ | 0.324 MG |
| Vitamin B6 | 2.69 MG | 0.138 MG |
| Folate | 274 UG | 105 UG |
Minerals
calcium
Both chives and sage are high in calcium. Sage has 16 times more calcium than chive - chive has 92mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 16 times more iron than chive - chive has 1.6mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both chives and sage are high in potassium. Sage has 261% more potassium than chive - chive has 296mg 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 chives contain significant amounts of beta-carotene.
| Sage | Chives | |
|---|---|---|
| beta-carotene | 3485 UG | 2612 UG |
| lutein + zeaxanthin | 1895 UG | 323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than chive per 100 grams.
| Sage | Chives | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.015 G |
| Total | 1.23 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than chive per 100 grams.
| Sage | Chives | |
|---|---|---|
| linoleic acid | 0.53 G | 0.252 G |
| Total | 0.53 G | 0.252 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 Sage or Chives .
Sage g
()
|
Daily Values (%) |
Chives g
()
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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 | |||
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5% | sodium | 5% |
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5% | Vitamin A | 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% | 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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chives or sage contain more calories in 100 grams?Sage is high in calories and chive has 90% less calories than sage - chive has 30 calories in 100g and sage has 315 calories.
Is chives or sage better for protein?
Sage is a great source of protein and it has 230% more protein than chive - chive has 3.3g of protein per 100 grams and sage has 10.6g of protein.
Does chives or sage have more carbohydrates?
By weight, sage is high in carbohydrates and chive has 90% fewer carbohydrates than sage - chive has 4.4g of carbs for 100g and sage has 60.7g of carbohydrates.
Does chives or sage contain more calcium?
Both chives and sage are high in calcium. Sage has 16 times more calcium than chive - chive has 92mg of calcium in 100 grams and sage has 1652mg of calcium.
Does chives or sage contain more iron?
Sage is an abundant source of iron and it has 16 times more iron than chive - chive has 1.6mg of iron in 100 grams and sage has 28.1mg of iron.
Does chives or sage contain more potassium?
Both chives and sage are high in potassium. Sage has 260% more potassium than chive - chive has 296mg of potassium in 100 grams and sage has 1070mg of potassium.