Sage vs. Cocoa Powder
Nutrition comparison of Sage and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and cocoa powder:
- Both cocoa powder and sage are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium, protein and saturated fat.
- Sage has more thiamin, niacin, Vitamin B6 and folate, however, cocoa powder contains more pantothenic acid.
- 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: Sage (Spices, sage, ground) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and sage are high in calories. Sage has 38% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, heavier in carbs and heavier in fat compared to cocoa powder per calorie. Sage has a macronutrient ratio of 10:58:33 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Cocoa Powder | |
|---|---|---|
| Protein | 10% | 19% |
| Carbohydrates | 58% | 54% |
| Fat | 33% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and sage are high in carbohydrates. Cocoa powder is very similar to cocoa powder for carbohydrates - cocoa powder has 57.9g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both cocoa powder and sage are high in dietary fiber. Sage has a little more dietary fiber (9%) than cocoa powder by weight - cocoa powder has 37g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Cocoa powder and sage contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both cocoa powder and sage are high in protein. Cocoa powder has 84% more protein than sage - cocoa powder has 19.6g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Both cocoa powder and sage are high in saturated fat. Cocoa powder has 15% more saturated fat than sage - cocoa powder has 8.1g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - sage has 32.4mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Sage is an excellent source of Vitamin A and it has more Vitamin A than cocoa powder - sage has 295ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has 73 times more Vitamin E than cocoa powder - cocoa powder has 0.1mg 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 684 times more Vitamin K than cocoa powder - cocoa powder has 2.5ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, niacin, Vitamin B6 and folate, however, cocoa powder contains more pantothenic acid. Both sage and cocoa powder contain significant amounts of riboflavin.
| Sage | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.754 MG | 0.078 MG |
| Riboflavin | 0.336 MG | 0.241 MG |
| Niacin | 5.72 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | 2.69 MG | 0.118 MG |
| Folate | 274 UG | 32 UG |
Minerals
calcium
Both cocoa powder and sage are high in calcium. Sage has 11 times more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both cocoa powder and sage are high in iron. Sage has 103% more iron than cocoa powder - cocoa powder has 13.9mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both cocoa powder and sage are high in potassium. Cocoa powder has 53% more potassium than - cocoa powder has 1524mg 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,
| Sage | Cocoa Powder | |
|---|---|---|
| beta-carotene | 3485 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both sage and cocoa powder contain significant amounts of linoleic acid.
| Sage | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.53 G | 0.44 G |
| Total | 0.53 G | 0.44 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 Cocoa Powder (Cocoa, dry powder, unsweetened) .
Sage g
()
|
Daily Values (%) |
Cocoa Powder g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cocoa powder or sage contain more calories in 100 grams?Both cocoa powder and sage are high in calories. Sage has 40% more calories than cocoa powder - cocoa powder has 228 calories in 100g and sage has 315 calories.
Does cocoa powder or sage have more carbohydrates?
By weight, both cocoa powder and sage are high in carbohydrates. cocoa powder is very similar to cocoa powder for carbohydrates - cocoa powder has 57.9g of carbs for 100g and sage has 60.7g of carbohydrates.
Does cocoa powder or sage contain more calcium?
Both cocoa powder and sage are high in calcium. Sage has 11 times more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and sage has 1652mg of calcium.
Does cocoa powder or sage contain more iron?
Both cocoa powder and sage are high in iron. Sage has 100% more iron than cocoa powder - cocoa powder has 13.9mg of iron in 100 grams and sage has 28.1mg of iron.
Does cocoa powder or sage contain more potassium?
Both cocoa powder and sage are high in potassium. Cocoa powder has 50% more potassium than - cocoa powder has 1524mg of potassium in 100 grams and sage has 1070mg of potassium.