Sage vs. Nori
Nutrition comparison of Sage and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and nori:
- Both nori and sage are high in Vitamin A, Vitamin C, calcium and potassium.
- Sage has more thiamin, niacin and Vitamin B6, however, nori contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin K, dietary fiber and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and nori has 89% less calories than sage - nori has 35 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in protein, heavier in carbs and much heavier in fat compared to nori per calorie. Sage has a macronutrient ratio of 11:61:29 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Nori | |
|---|---|---|
| Protein | 11% | 50% |
| Carbohydrates | 61% | 44% |
| Fat | 29% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and nori has 92% less carbohydrates than sage - nori has 5.1g 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 133 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Nori and sage contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 83% more protein than nori - nori has 5.8g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and nori has 99% less saturated fat than sage - nori has 0.06g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both nori and sage are high in Vitamin C. Nori has 20% more Vitamin C than sage - nori has 39mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both nori and sage are high in Vitamin A. Sage has 13% more Vitamin A than nori - nori has 260ug 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 648% more Vitamin E than nori - nori has 1mg 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 427 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, niacin and Vitamin B6, however, nori contains more pantothenic acid. Both sage and nori contain significant amounts of riboflavin and folate.
| Sage | Nori | |
|---|---|---|
| Thiamin | 0.754 MG | 0.098 MG |
| Riboflavin | 0.336 MG | 0.446 MG |
| Niacin | 5.72 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | 2.69 MG | 0.159 MG |
| Folate | 274 UG | 146 UG |
Minerals
calcium
Both nori and sage are high in calcium. Sage has 22 times more calcium than nori - nori has 70mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 14 times more iron than nori - nori has 1.8mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both nori and sage are high in potassium. Sage has 201% more potassium than nori - nori has 356mg 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 nori contain significant amounts of beta-carotene.
| Sage | Nori | |
|---|---|---|
| beta-carotene | 3485 UG | 3121 UG |
| lutein + zeaxanthin | 1895 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than sage per 100 grams.
| Sage | Nori | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 1.23 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than nori per 100 grams.
| Sage | Nori | |
|---|---|---|
| linoleic acid | 0.53 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.53 G | 0.013 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 Nori .
Sage g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 nori or sage contain more calories in 100 grams?Sage is high in calories and nori has 90% less calories than sage - nori has 35 calories in 100g and sage has 315 calories.
Is nori or sage better for protein?
Sage is a great source of protein and it has 80% more protein than nori - nori has 5.8g of protein per 100 grams and sage has 10.6g of protein.
Does nori or sage have more carbohydrates?
By weight, sage is high in carbohydrates and nori has 90% fewer carbohydrates than sage - nori has 5.1g of carbs for 100g and sage has 60.7g of carbohydrates.
Does nori or sage contain more calcium?
Both nori and sage are high in calcium. Sage has 22 times more calcium than nori - nori has 70mg of calcium in 100 grams and sage has 1652mg of calcium.
Does nori or sage contain more iron?
Sage is an abundant source of iron and it has 14 times more iron than nori - nori has 1.8mg of iron in 100 grams and sage has 28.1mg of iron.
Does nori or sage contain more potassium?
Both nori and sage are high in potassium. Sage has 200% more potassium than nori - nori has 356mg of potassium in 100 grams and sage has 1070mg of potassium.