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.
Detailed nutritional comparison of sage and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sage (Spices, sage, ground) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Sage src
Image of Spirulina src

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 11:61:29 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Spirulina
Protein 11% 58%
Carbohydrates 61% 24%
Fat 29% 18%
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

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,

Sage Spirulina
beta-carotene 3485 UG 342 UG
lutein + zeaxanthin 1895 UG ~

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sage or Spirulina .

Note: The specific food items compared are: Sage (Spices, sage, ground) and Spirulina (Seaweed, spirulina, dried) .

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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.