Pistachio vs. Sage
Nutrition comparison of Pistachio and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and sage:
- Both pistachio and sage are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sage has 3.5 times less sugar than pistachio.
- Sage has more niacin, Vitamin B6 and folate, however, pistachio contains more pantothenic acid.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and sage are high in calories. Pistachio has 82% more calories than sage - pistachio has 572 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to sage for protein. Pistachio has a macronutrient ratio of 14:19:68 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Sage | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 19% | 55% |
| Fat | 68% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and pistachio has 53% less carbohydrates than sage - pistachio has 28.3g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both pistachio and sage are high in dietary fiber. Sage has 291% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Sage has 3.5 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both pistachio and sage are high in protein. Pistachio has 98% more protein than sage - pistachio has 21.1g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Both pistachio and sage are high in saturated fat. Sage has 25% more saturated fat than pistachio - pistachio has 5.6g 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 980% more Vitamin C than pistachio - pistachio has 3mg 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 21 times more Vitamin A than pistachio - pistachio has 13ug 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 245% more Vitamin E than pistachio - pistachio has 2.2mg 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 128 times more Vitamin K than pistachio - pistachio has 13.2ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more niacin, Vitamin B6 and folate, however, pistachio contains more pantothenic acid. Both pistachio and sage contain significant amounts of thiamin and riboflavin.
| Pistachio | Sage | |
|---|---|---|
| Thiamin | 0.695 MG | 0.754 MG |
| Riboflavin | 0.234 MG | 0.336 MG |
| Niacin | 1.373 MG | 5.72 MG |
| Pantothenic acid | 0.513 MG | ~ |
| Vitamin B6 | 1.122 MG | 2.69 MG |
| Folate | 51 UG | 274 UG |
Minerals
calcium
Both pistachio and sage are high in calcium. Sage has 14 times more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both pistachio and sage are high in iron. Sage has 598% more iron than pistachio - pistachio has 4mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both pistachio and sage are high in potassium. Sage has a little more potassium (7%) than by weight - pistachio has 1007mg 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 pistachio and sage contain significant amounts of lutein + zeaxanthin.
| Pistachio | Sage | |
|---|---|---|
| beta-carotene | 159 UG | 3485 UG |
| lutein + zeaxanthin | 1160 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Pistachio | Sage | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 1.23 G |
| Total | 0.212 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than sage per 100 grams.
| Pistachio | Sage | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.53 G |
| Total | 13.13 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.
Pistachio 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 pistachio or sage contain more calories in 100 grams?Both pistachio and sage are high in calories. Pistachio has 80% more calories than sage - pistachio has 572 calories in 100g and sage has 315 calories.
Does pistachio or sage have more carbohydrates?
By weight, sage is high in carbohydrates and pistachio has 50% fewer carbohydrates than sage - pistachio has 28.3g of carbs for 100g and sage has 60.7g of carbohydrates.
Does pistachio or sage contain more calcium?
Both pistachio and sage are high in calcium. Sage has 14 times more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and sage has 1652mg of calcium.
Does pistachio or sage contain more iron?
Both pistachio and sage are high in iron. Sage has 600% more iron than pistachio - pistachio has 4mg of iron in 100 grams and sage has 28.1mg of iron.
Does pistachio or sage contain more potassium?
Both pistachio and sage are high in potassium. Sage has a little more potassium ( 10%) than by weight - pistachio has 1007mg of potassium in 100 grams and sage has 1070mg of potassium.