Sage vs. Iceberg Lettuce
Nutrition comparison of Sage and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and iceberg lettuce:
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, iceberg lettuce contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and iceberg lettuce has 96% less calories than sage - iceberg lettuce has 14 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 iceberg lettuce per calorie. Sage has a macronutrient ratio of 14:55:31 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Iceberg Lettuce | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 55% | 72% |
| Fat | 31% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and iceberg lettuce has 95% less carbohydrates than sage - iceberg lettuce has 3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Sage is an excellent source of dietary fiber and it has 32 times more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Iceberg lettuce and sage contain similar amounts of sugar - iceberg lettuce has 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 10 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and iceberg lettuce has 100% less saturated fat than sage - iceberg lettuce has 0.02g 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 10 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg 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 10 times more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug 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 40 times more Vitamin E than iceberg lettuce - iceberg lettuce has 0.18mg 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 70 times more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug 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, iceberg lettuce contains more pantothenic acid.
| Sage | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.754 MG | 0.041 MG |
| Riboflavin | 0.336 MG | 0.025 MG |
| Niacin | 5.72 MG | 0.123 MG |
| Pantothenic acid | ~ | 0.091 MG |
| Vitamin B6 | 2.69 MG | 0.042 MG |
| Folate | 274 UG | 29 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 90 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 67 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Sage is an excellent source of potassium and it has 659% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 3485 UG | 299 UG |
| lutein + zeaxanthin | 1895 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Sage | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.052 G |
| Total | 1.23 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than iceberg lettuce per 100 grams.
| Sage | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.53 G | 0.021 G |
| Total | 0.53 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Sage g
()
|
Daily Values (%) |
Iceberg Lettuce 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 % |
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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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
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 % |
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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 iceberg lettuce or sage contain more calories in 100 grams?Sage is high in calories and iceberg lettuce has 100% less calories than sage - iceberg lettuce has 14 calories in 100g and sage has 315 calories.
Does iceberg lettuce or sage have more carbohydrates?
By weight, sage is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than sage - iceberg lettuce has 3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does iceberg lettuce or sage contain more calcium?
Sage is a rich source of calcium and it has 90 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and sage has 1652mg of calcium.
Does iceberg lettuce or sage contain more iron?
Sage is an abundant source of iron and it has 67 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and sage has 28.1mg of iron.
Does iceberg lettuce or sage contain more potassium?
Sage is a rich source of potassium and it has 660% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and sage has 1070mg of potassium.