Sage vs. Watercress
Nutrition comparison of Sage and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and watercress:
- Both watercress and sage are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watercress contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and watercress has 97% less calories than sage - watercress has 11 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in protein, much heavier in carbs and much heavier in fat compared to watercress per calorie. Sage has a macronutrient ratio of 14:55:31 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Watercress | |
|---|---|---|
| Protein | 14% | 67% |
| Carbohydrates | 55% | 33% |
| Fat | 31% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and watercress has 98% less carbohydrates than sage - watercress has 1.3g 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 79 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Watercress and sage contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 362% more protein than watercress - watercress has 2.3g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and watercress has 100% less saturated fat than sage - watercress has 0.03g of saturated fat per 100 grams and sage has 7g of saturated fat.
Vitamins
Vitamin C
Both watercress and sage are high in Vitamin C. Watercress has 33% more Vitamin C than sage - watercress has 43mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both watercress and sage are high in Vitamin A. Sage has 84% more Vitamin A than watercress - watercress has 160ug 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 watercress - watercress has 1mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both watercress and sage are high in Vitamin K. Sage has 586% more Vitamin K than watercress - watercress has 250ug 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, watercress contains more pantothenic acid.
| Sage | Watercress | |
|---|---|---|
| Thiamin | 0.754 MG | 0.09 MG |
| Riboflavin | 0.336 MG | 0.12 MG |
| Niacin | 5.72 MG | 0.2 MG |
| Pantothenic acid | ~ | 0.31 MG |
| Vitamin B6 | 2.69 MG | 0.129 MG |
| Folate | 274 UG | 9 UG |
Minerals
calcium
Both watercress and sage are high in calcium. Sage has 12 times more calcium than watercress - watercress has 120mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 139 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both watercress and sage are high in potassium. Sage has 224% more potassium than watercress - watercress has 330mg 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 watercress contain significant amounts of beta-carotene.
| Sage | Watercress | |
|---|---|---|
| beta-carotene | 3485 UG | 1914 UG |
| lutein + zeaxanthin | 1895 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Sage | Watercress | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.023 G |
| Total | 1.23 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than watercress per 100 grams.
| Sage | Watercress | |
|---|---|---|
| linoleic acid | 0.53 G | 0.012 G |
| Total | 0.53 G | 0.012 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.
Note: The specific food items compared are: Sage (Spices, sage, ground) and Watercress (Watercress, raw) .
Sage g
()
|
Daily Values (%) |
Watercress 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
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 % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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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 % | |
| 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% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 watercress or sage contain more calories in 100 grams?Sage is high in calories and watercress has 100% less calories than sage - watercress has 11 calories in 100g and sage has 315 calories.
Is watercress or sage better for protein?
Sage is a great source of protein and it has 360% more protein than watercress - watercress has 2.3g of protein per 100 grams and sage has 10.6g of protein.
Does watercress or sage have more carbohydrates?
By weight, sage is high in carbohydrates and watercress has 100% fewer carbohydrates than sage - watercress has 1.3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does watercress or sage contain more calcium?
Both watercress and sage are high in calcium. Sage has 12 times more calcium than watercress - watercress has 120mg of calcium in 100 grams and sage has 1652mg of calcium.
Does watercress or sage contain more iron?
Sage is an abundant source of iron and it has 139 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and sage has 28.1mg of iron.
Does watercress or sage contain more potassium?
Both watercress and sage are high in potassium. Sage has 220% more potassium than watercress - watercress has 330mg of potassium in 100 grams and sage has 1070mg of potassium.