Sage vs. Leeks
Nutrition comparison of Sage and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and leeks:
- Both leeks and sage are high in calcium and iron.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, leek 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, dietary fiber and potassium.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and leek has 81% less calories than sage - leek has 61 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in carbs, much heavier in fat and similar to leeks for protein. Sage has a macronutrient ratio of 11:61:29 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Leeks | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 61% | 87% |
| Fat | 29% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and leek has 77% less carbohydrates than sage - leek has 14.2g 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 21 times more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Leeks and sage contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 609% more protein than leek - leek has 1.5g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and leek has 99% less saturated fat than sage - leek has 0.04g 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 170% more Vitamin C than leek - leek has 12mg 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 255% more Vitamin A than leek - leek has 83ug 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 713% more Vitamin E than leek - leek has 0.92mg 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 35 times more Vitamin K than leek - leek has 47ug 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, leek contains more pantothenic acid.
| Sage | Leeks | |
|---|---|---|
| Thiamin | 0.754 MG | 0.06 MG |
| Riboflavin | 0.336 MG | 0.03 MG |
| Niacin | 5.72 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.14 MG |
| Vitamin B6 | 2.69 MG | 0.233 MG |
| Folate | 274 UG | 64 UG |
Minerals
calcium
Both leeks and sage are high in calcium. Sage has 27 times more calcium than leek - leek has 59mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both leeks and sage are high in iron. Sage has 12 times more iron than leek - leek has 2.1mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Sage is an excellent source of potassium and it has 494% more potassium than leek - leek has 180mg 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 leeks contain significant amounts of lutein + zeaxanthin.
| Sage | Leeks | |
|---|---|---|
| beta-carotene | 3485 UG | 1000 UG |
| lutein + zeaxanthin | 1895 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than leek per 100 grams.
| Sage | Leeks | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.099 G |
| Total | 1.23 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than leek per 100 grams.
| Sage | Leeks | |
|---|---|---|
| linoleic acid | 0.53 G | 0.067 G |
| Total | 0.53 G | 0.067 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 Leeks .
Sage g
()
|
Daily Values (%) |
Leeks 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% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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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 % |
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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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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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5% | selenium | 5% |
|
UG % | |
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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 leeks or sage contain more calories in 100 grams?Sage is high in calories and leek has 80% less calories than sage - leek has 61 calories in 100g and sage has 315 calories.
Does leeks or sage have more carbohydrates?
By weight, sage is high in carbohydrates and leek has 80% fewer carbohydrates than sage - leek has 14.2g of carbs for 100g and sage has 60.7g of carbohydrates.
Does leeks or sage contain more calcium?
Both leeks and sage are high in calcium. Sage has 27 times more calcium than leek - leek has 59mg of calcium in 100 grams and sage has 1652mg of calcium.
Does leeks or sage contain more iron?
Both leeks and sage are high in iron. Sage has 12 times more iron than leek - leek has 2.1mg of iron in 100 grams and sage has 28.1mg of iron.
Does leeks or sage contain more potassium?
Sage is a rich source of potassium and it has 490% more potassium than leek - leek has 180mg of potassium in 100 grams and sage has 1070mg of potassium.