Quinoa vs. Sage
Nutrition comparison of Cooked Quinoa and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and sage:
- Both quinoa and sage are high in calories and dietary fiber.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, iron and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and sage are high in calories. Sage has 163% more calories than quinoa - quinoa has 120 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, quinoa is heavier in carbs, lighter in fat and similar to sage for protein. Quinoa has a macronutrient ratio of 15:71:15 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Sage | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 71% | 55% |
| Fat | 15% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and quinoa has 65% less carbohydrates than sage - quinoa has 21.3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both quinoa and sage are high in dietary fiber. Sage has 13 times more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Quinoa and sage contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 142% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and quinoa has 97% less saturated fat than sage - quinoa has 0.23g 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 more Vitamin C than quinoa - sage has 32.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Sage is an excellent source of Vitamin A and it has more Vitamin A than quinoa - sage has 295ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has 10 times more Vitamin E than quinoa - quinoa has 0.63mg 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 more Vitamin K than quinoa - sage has 1714.5ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Quinoa | Sage | |
|---|---|---|
| Thiamin | 0.107 MG | 0.754 MG |
| Riboflavin | 0.11 MG | 0.336 MG |
| Niacin | 0.412 MG | 5.72 MG |
| Vitamin B6 | 0.123 MG | 2.69 MG |
| Folate | 42 UG | 274 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 96 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 17 times more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Sage is an excellent source of potassium and it has 522% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more dha than sage per 100 grams.
| Quinoa | Sage | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 1.23 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and sage contain significant amounts of linoleic acid.
| Quinoa | Sage | |
|---|---|---|
| linoleic acid | 0.974 G | 0.53 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa g
()
|
Daily Values (%) |
Sage g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 quinoa or sage contain more calories in 100 grams?Both quinoa and sage are high in calories. Sage has 160% more calories than quinoa - quinoa has 120 calories in 100g and sage has 315 calories.
Does quinoa or sage have more carbohydrates?
By weight, sage is high in carbohydrates and quinoa has 70% fewer carbohydrates than sage - quinoa has 21.3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does quinoa or sage contain more calcium?
Sage is a rich source of calcium and it has 96 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and sage has 1652mg of calcium.
Does quinoa or sage contain more iron?
Sage is an abundant source of iron and it has 17 times more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and sage has 28.1mg of iron.
Does quinoa or sage contain more potassium?
Sage is a rich source of potassium and it has 520% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and sage has 1070mg of potassium.