Sage vs. Scallion
Nutrition comparison of Sage and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and scallion:
- Both scallion and sage are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, scallion contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin A and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and scallion has 90% less calories than sage - scallion has 32 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, much lighter in carbs and much heavier in fat compared to scallion per calorie. Sage has a macronutrient ratio of 10:58:33 and for scallion, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Scallion | |
|---|---|---|
| Protein | 10% | 20% |
| Carbohydrates | 58% | 80% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and scallion has 88% less carbohydrates than sage - scallion has 7.3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both scallion and sage are high in dietary fiber. Sage has 14 times more dietary fiber than scallion - scallion has 2.6g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Scallion and sage contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 481% more protein than scallion - scallion has 1.8g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and scallion has 100% less saturated fat than sage - scallion has 0.03g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both scallion and sage are high in Vitamin C. Sage has 72% more Vitamin C than scallion - scallion has 18.8mg 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 490% more Vitamin A than scallion - scallion has 50ug 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 12 times more Vitamin E than scallion - scallion has 0.55mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both scallion and sage are high in Vitamin K. Sage has 728% more Vitamin K than scallion - scallion has 207ug 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, scallion contains more pantothenic acid.
| Sage | Scallion | |
|---|---|---|
| Thiamin | 0.754 MG | 0.055 MG |
| Riboflavin | 0.336 MG | 0.08 MG |
| Niacin | 5.72 MG | 0.525 MG |
| Pantothenic acid | ~ | 0.075 MG |
| Vitamin B6 | 2.69 MG | 0.061 MG |
| Folate | 274 UG | 64 UG |
Minerals
calcium
Both scallion and sage are high in calcium. Sage has 21 times more calcium than scallion - scallion has 72mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 18 times more iron than scallion - scallion has 1.5mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both scallion and sage are high in potassium. Sage has 288% more potassium than scallion - scallion has 276mg 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 scallion contain significant amounts of lutein + zeaxanthin.
| Sage | Scallion | |
|---|---|---|
| beta-carotene | 3485 UG | 598 UG |
| lutein + zeaxanthin | 1895 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Sage | Scallion | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.004 G |
| Total | 1.23 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than scallion per 100 grams.
| Sage | Scallion | |
|---|---|---|
| linoleic acid | 0.53 G | 0.07 G |
| Total | 0.53 G | 0.07 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.
Sage g
()
|
Daily Values (%) |
Scallion 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 scallion or sage contain more calories in 100 grams?Sage is high in calories and scallion has 90% less calories than sage - scallion has 32 calories in 100g and sage has 315 calories.
Does scallion or sage have more carbohydrates?
By weight, sage is high in carbohydrates and scallion has 90% fewer carbohydrates than sage - scallion has 7.3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does scallion or sage contain more calcium?
Both scallion and sage are high in calcium. Sage has 21 times more calcium than scallion - scallion has 72mg of calcium in 100 grams and sage has 1652mg of calcium.
Does scallion or sage contain more iron?
Sage is an abundant source of iron and it has 18 times more iron than scallion - scallion has 1.5mg of iron in 100 grams and sage has 28.1mg of iron.
Does scallion or sage contain more potassium?
Both scallion and sage are high in potassium. Sage has 290% more potassium than scallion - scallion has 276mg of potassium in 100 grams and sage has 1070mg of potassium.