Sage vs. Spirulina
Nutrition comparison of Sage and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and spirulina:
- Both spirulina and sage are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid, however, sage contains more Vitamin B6 and folate.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and sage are high in calories. Sage has a little more calories (9%) than spirulina by weight - spirulina has 290 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is much lighter in protein, much heavier in carbs and heavier in fat compared to spirulina per calorie. Sage has a macronutrient ratio of 10:58:33 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Spirulina | |
|---|---|---|
| Protein | 10% | 59% |
| Carbohydrates | 58% | 25% |
| Fat | 33% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and spirulina has 61% less carbohydrates than sage - spirulina has 23.9g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both spirulina and sage are high in dietary fiber. Sage has 10 times more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Spirulina and sage contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both spirulina and sage are high in protein. Spirulina has 441% more protein than sage - spirulina has 57.5g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and spirulina has 62% less saturated fat than sage - spirulina has 2.7g 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 221% more Vitamin C than spirulina - spirulina has 10.1mg 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 917% more Vitamin A than spirulina - spirulina has 29ug 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 50% more Vitamin E than spirulina - spirulina has 5mg 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 66 times more Vitamin K than spirulina - spirulina has 25.5ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid, however, sage contains more Vitamin B6 and folate.
| Sage | Spirulina | |
|---|---|---|
| Thiamin | 0.754 MG | 2.38 MG |
| Riboflavin | 0.336 MG | 3.67 MG |
| Niacin | 5.72 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 2.69 MG | 0.364 MG |
| Folate | 274 UG | 94 UG |
Minerals
calcium
Both spirulina and sage are high in calcium. Sage has 12 times more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both spirulina and sage are high in iron. Spirulina is very similar to sage for iron - spirulina has 28.5mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both spirulina and sage are high in potassium. Spirulina has 36% more potassium than - spirulina has 1363mg 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, both sage and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Sage | Spirulina | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.823 G |
| Total | 1.23 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than sage per 100 grams.
| Sage | Spirulina | |
|---|---|---|
| linoleic acid | 0.53 G | 1.254 G |
| Total | 0.53 G | 1.254 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 (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spirulina or sage contain more calories in 100 grams?Both spirulina and sage are high in calories. Sage has a little more calories ( 10%) than spirulina by weight - spirulina has 290 calories in 100g and sage has 315 calories.
Is spirulina or sage better for protein?
Both spirulina and sage are high in protein. Spirulina has 440% more protein than sage - spirulina has 57.5g of protein per 100 grams and sage has 10.6g of protein.
Does spirulina or sage have more carbohydrates?
By weight, sage is high in carbohydrates and spirulina has 60% fewer carbohydrates than sage - spirulina has 23.9g of carbs for 100g and sage has 60.7g of carbohydrates.
Does spirulina or sage contain more calcium?
Both spirulina and sage are high in calcium. Sage has 12 times more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and sage has 1652mg of calcium.
Does spirulina or sage contain more iron?
Both spirulina and sage are high in iron. Spirulina is very similar to sage for iron - spirulina has 28.5mg of iron in 100 grams and sage has 28.1mg of iron.
Does spirulina or sage contain more potassium?
Both spirulina and sage are high in potassium. Spirulina has 40% more potassium than - spirulina has 1363mg of potassium in 100 grams and sage has 1070mg of potassium.