Kiwi vs. Sage
Nutrition comparison of Kiwi and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and sage:
- Both kiwi and sage are high in Vitamin C, dietary fiber and potassium.
- Sage has 4.2 times less sugar than kiwi.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A, Vitamin K, calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and kiwi has 81% less calories than sage - kiwi has 61 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to sage per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Sage | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 87% | 55% |
| Fat | 7% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and kiwi has 76% less carbohydrates than sage - kiwi has 14.7g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both kiwi and sage are high in dietary fiber. Sage has 12 times more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Sage has 4.2 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 832% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and kiwi has 100% less saturated fat than sage - kiwi has 0.03g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both kiwi and sage are high in Vitamin C. Kiwi has 186% more Vitamin C than sage - kiwi has 92.7mg 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 72 times more Vitamin A than kiwi - kiwi has 4ug 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 412% more Vitamin E than kiwi - kiwi has 1.5mg 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 41 times more Vitamin K than kiwi - kiwi has 40.3ug 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, kiwi contains more pantothenic acid.
| Kiwi | Sage | |
|---|---|---|
| Thiamin | 0.027 MG | 0.754 MG |
| Riboflavin | 0.025 MG | 0.336 MG |
| Niacin | 0.341 MG | 5.72 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 2.69 MG |
| Folate | 25 UG | 274 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 47 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 89 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both kiwi and sage are high in potassium. Sage has 243% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams.
| Kiwi | Sage | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 1.23 G |
| Total | 0.042 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than kiwi per 100 grams.
| Kiwi | Sage | |
|---|---|---|
| linoleic acid | 0.246 G | 0.53 G |
| Total | 0.246 G | 0.53 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.
Kiwi g
()
|
Daily Values (%) |
Sage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 kiwi or sage contain more calories in 100 grams?Sage is high in calories and kiwi has 80% less calories than sage - kiwi has 61 calories in 100g and sage has 315 calories.
Does kiwi or sage have more carbohydrates?
By weight, sage is high in carbohydrates and kiwi has 80% fewer carbohydrates than sage - kiwi has 14.7g of carbs for 100g and sage has 60.7g of carbohydrates.
Does kiwi or sage contain more calcium?
Sage is a rich source of calcium and it has 47 times more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and sage has 1652mg of calcium.
Does kiwi or sage contain more iron?
Sage is an abundant source of iron and it has 89 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and sage has 28.1mg of iron.
Does kiwi or sage contain more potassium?
Both kiwi and sage are high in potassium. Sage has 240% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and sage has 1070mg of potassium.