Sage vs. Garlic
Nutrition comparison of Sage and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and garlic:
- Both garlic and sage are high in Vitamin C, calcium, calories, carbohydrates, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, garlic contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A, Vitamin K and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and sage are high in calories. Sage has 111% more calories than garlic - garlic has 149 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Sage has a macronutrient ratio of 14:55:31 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Garlic | |
|---|---|---|
| Protein | 14% | 18% |
| Carbohydrates | 55% | 82% |
| Fat | 31% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and sage are high in carbohydrates. Sage has 84% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both garlic and sage are high in dietary fiber. Sage has 18 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Garlic and sage contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 67% more protein than garlic - garlic has 6.4g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and garlic has 99% less saturated fat than sage - garlic has 0.09g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both garlic and sage are high in Vitamin C. Garlic is very similar to garlic for Vitamin C - garlic has 31.2mg 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 garlic - sage has 295ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has 92 times more Vitamin E than garlic - garlic has 0.08mg 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 1007 times more Vitamin K than garlic - garlic has 1.7ug 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, garlic contains more pantothenic acid.
| Sage | Garlic | |
|---|---|---|
| Thiamin | 0.754 MG | 0.2 MG |
| Riboflavin | 0.336 MG | 0.11 MG |
| Niacin | 5.72 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | 2.69 MG | 1.235 MG |
| Folate | 274 UG | 3 UG |
Minerals
calcium
Both garlic and sage are high in calcium. Sage has 813% more calcium than garlic - garlic has 181mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 15 times more iron than garlic - garlic has 1.7mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both garlic and sage are high in potassium. Sage has 167% more potassium than garlic - garlic has 401mg of potassium per 100 grams and sage has 1070mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Sage | Garlic | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.02 G |
| Total | 1.23 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than garlic per 100 grams.
| Sage | Garlic | |
|---|---|---|
| linoleic acid | 0.53 G | 0.229 G |
| Total | 0.53 G | 0.229 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.
Sage g
()
|
Daily Values (%) |
Garlic 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 garlic or sage contain more calories in 100 grams?Both garlic and sage are high in calories. Sage has 110% more calories than garlic - garlic has 149 calories in 100g and sage has 315 calories.
Does garlic or sage have more carbohydrates?
By weight, both garlic and sage are high in carbohydrates. sage has 80% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and sage has 60.7g of carbohydrates.
Does garlic or sage contain more calcium?
Both garlic and sage are high in calcium. Sage has 810% more calcium than garlic - garlic has 181mg of calcium in 100 grams and sage has 1652mg of calcium.
Does garlic or sage contain more iron?
Sage is an abundant source of iron and it has 15 times more iron than garlic - garlic has 1.7mg of iron in 100 grams and sage has 28.1mg of iron.
Does garlic or sage contain more potassium?
Both garlic and sage are high in potassium. Sage has 170% more potassium than garlic - garlic has 401mg of potassium in 100 grams and sage has 1070mg of potassium.