Salmon vs. Sage
Nutrition comparison of Salmon and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and sage:
- Both sage and salmon are high in calories, potassium and protein.
- Sage has more thiamin, riboflavin, Vitamin B6 and folate, however, salmon contains more pantothenic acid and Vitamin B12.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and iron.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sage and salmon are high in calories. Sage has 148% more calories than salmon - sage has 315 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and similar to sage for fat. Salmon has a macronutrient ratio of 67:0:33 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Sage | |
|---|---|---|
| Protein | 67% | 14% |
| Carbohydrates | ~ | 55% |
| Fat | 33% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and salmon has less carbohydrates than sage - sage has 60.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Sage is an excellent source of dietary fiber and it has more dietary fiber than salmon - sage has 40.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than sage - sage has 1.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both sage and salmon are high in protein. Salmon has 93% more protein than sage - sage has 10.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Sage is high in saturated fat and salmon has 88% less saturated fat than sage - sage has 7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and sage are low in trans fat - salmon has 0.03g of trans fat per 100 grams and sage does not contain significant amounts.
cholesterol
Sage has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and sage does not contain significant amounts.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has more Vitamin C than salmon - sage has 32.4mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Sage is an excellent source of Vitamin A and it has 743% more Vitamin A than salmon - sage has 295ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than sage - salmon has 435iu of Vitamin D per 100 grams and sage does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has 17 times more Vitamin E than salmon - sage has 7.5mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Sage is an excellent source of Vitamin K and it has 4285 times more Vitamin K than salmon - sage has 1714.5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, Vitamin B6 and folate, however, salmon contains more pantothenic acid and Vitamin B12. Both salmon and sage contain significant amounts of niacin.
| Salmon | Sage | |
|---|---|---|
| Thiamin | 0.08 MG | 0.754 MG |
| Riboflavin | 0.105 MG | 0.336 MG |
| Niacin | 7.995 MG | 5.72 MG |
| Pantothenic acid | 1.03 MG | ~ |
| Vitamin B6 | 0.611 MG | 2.69 MG |
| Folate | 4 UG | 274 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Sage is an excellent source of calcium and it has 235 times more calcium than salmon - sage has 1652mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Sage is an excellent source of iron and it has 73 times more iron than salmon - sage has 28.1mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both sage and salmon are high in potassium. Sage has 192% more potassium than salmon - sage has 1070mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than sage per 100 grams.
| Salmon | Sage | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 1.23 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than salmon per 100 grams.
| Salmon | Sage | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.53 G |
| Total | 0.085 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.
Salmon g
()
|
Daily Values (%) |
Sage 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 sage or salmon contain more calories in 100 grams?Both sage and salmon are high in calories. Sage has 150% more calories than salmon - sage has 315 calories in 100g and salmon has 127 calories.
Is sage or salmon better for protein?
Both sage and salmon are high in protein. Salmon has 90% more protein than sage - sage has 10.6g of protein per 100 grams and salmon has 20.5g of protein.
Does sage or salmon have more carbohydrates?
By weight, sage is high in carbohydrates and salmon has fewer carbohydrates than sage - sage has 60.7g of carbs for 100g and salmon has no carbs..
Does sage or salmon contain more calcium?
Sage is a rich source of calcium and it has 235 times more calcium than salmon - sage has 1652mg of calcium in 100 grams and salmon has 7mg of calcium.
Does sage or salmon contain more iron?
Sage is an abundant source of iron and it has 73 times more iron than salmon - sage has 28.1mg of iron in 100 grams and salmon has 0.38mg of iron.
Does sage or salmon contain more potassium?
Both sage and salmon are high in potassium. Sage has 190% more potassium than salmon - sage has 1070mg of potassium in 100 grams and salmon has 366mg of potassium.