Sage vs. Kale
Nutrition comparison of Sage and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and kale:
- Both kale and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Sage has more thiamin, niacin, Vitamin B6 and folate, however, kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and kale has 89% less calories than sage - kale has 35 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, heavier in carbs and similar to kale for fat. Sage has a macronutrient ratio of 11:61:29 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Kale | |
|---|---|---|
| Protein | 11% | 27% |
| Carbohydrates | 61% | 41% |
| Fat | 29% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and kale has 93% less carbohydrates than sage - kale has 4.4g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both kale and sage are high in dietary fiber. Sage has 883% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Kale and sage contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 264% more protein than kale - kale has 2.9g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and kale has 97% less saturated fat than sage - kale has 0.18g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both kale and sage are high in Vitamin C. Kale has 188% more Vitamin C than sage - kale has 93.4mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both kale and sage are high in Vitamin A. Sage has 22% more Vitamin A than kale - kale has 241ug 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 10 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both kale and sage are high in Vitamin K. Sage has 340% more Vitamin K than kale - kale has 389.6ug 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, kale contains more pantothenic acid. Both sage and kale contain significant amounts of riboflavin.
| Sage | Kale | |
|---|---|---|
| Thiamin | 0.754 MG | 0.113 MG |
| Riboflavin | 0.336 MG | 0.347 MG |
| Niacin | 5.72 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 2.69 MG | 0.147 MG |
| Folate | 274 UG | 62 UG |
Minerals
calcium
Both kale and sage are high in calcium. Sage has 550% more calcium than kale - kale has 254mg 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 kale - kale has 1.6mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both kale and sage are high in potassium. Sage has 207% more potassium than kale - kale has 348mg 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 kale contain significant amounts of beta-carotene.
| Sage | Kale | |
|---|---|---|
| beta-carotene | 3485 UG | 2873 UG |
| lutein + zeaxanthin | 1895 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than kale per 100 grams.
| Sage | Kale | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.378 G |
| Total | 1.23 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both sage and kale contain significant amounts of linoleic acid.
| Sage | Kale | |
|---|---|---|
| linoleic acid | 0.53 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.53 G | 0.294 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 Kale .
Sage g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 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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| MG % |
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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% | Vitamin K | 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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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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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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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or sage contain more calories in 100 grams?Sage is high in calories and kale has 90% less calories than sage - kale has 35 calories in 100g and sage has 315 calories.
Does kale or sage have more carbohydrates?
By weight, sage is high in carbohydrates and kale has 90% fewer carbohydrates than sage - kale has 4.4g of carbs for 100g and sage has 60.7g of carbohydrates.
Does kale or sage contain more calcium?
Both kale and sage are high in calcium. Sage has 550% more calcium than kale - kale has 254mg of calcium in 100 grams and sage has 1652mg of calcium.
Does kale or sage contain more iron?
Sage is an abundant source of iron and it has 16 times more iron than kale - kale has 1.6mg of iron in 100 grams and sage has 28.1mg of iron.
Does kale or sage contain more potassium?
Both kale and sage are high in potassium. Sage has 210% more potassium than kale - kale has 348mg of potassium in 100 grams and sage has 1070mg of potassium.