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.
Detailed nutritional comparison of sage and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Sage src
Image of Iceberg Lettuce src

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 11:61:29 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Iceberg Lettuce
Protein 11% 22%
Carbohydrates 61% 73%
Fat 29% 6%
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 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 Iceberg Lettuce .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.