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.
Detailed nutritional comparison of pistachio and sage 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.

Image of Pistachio src
Image of Sage src

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, 11:61:29 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pistachio Sage
Protein 14% 11%
Carbohydrates 19% 61%
Fat 68% 29%
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 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 Pistachio or Sage .

Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Sage (Spices, sage, ground) .

Pistachio 100g

( 100 g )
Daily Values (%)

Sage 100g

( 100 g )
572KCAL 29%
82% calories
315KCAL 16%
28G 11%
carbohydrates 118%
61G 24%
10G 41%
dietary fiber 300%
40G 161%
7.7G 353% sugar 1.7G
46G 72%
254% total fat
13G 20%
5.6G 31%
saturated fat 25%
7G 39%
25G >999% monounsaturated fat 1.9G
13G 622% polyunsaturated fat 1.8G
6MG 0.4%
sodium 83%
11MG 1%
Vitamins and Minerals
13UG 2%
Vitamin A >999%
295UG 42%
3MG 4%
Vitamin C 967%
32MG 43%
107MG 11%
calcium >999%
1652MG 165%
4MG 22%
iron 600%
28MG 156%
109MG 35%
magnesium 293%
428MG 138%
1007MG 44%
potassium 6%
1070MG 47%
0.7MG 63%
thiamin (Vit B1) 7%
0.75MG 69%
0.23MG 21%
riboflavin (Vit B2) 48%
0.34MG 31%
1.4MG 10%
niacin (Vit B3) 307%
5.7MG 41%
1.1MG 86%
Vitamin B6 145%
2.7MG 207%
0.51MG 10%
>999% pantothenic acid (Vit B5)
51UG 13%
folate (Vit B9) 437%
274UG 69%
2.2MG 15%
Vitamin E 241%
7.5MG 50%
13UG 15%
Vitamin K >999%
1715UG 1905%
21G 42%
91% protein
11G 21%
71MG 17%
61% choline
44MG 10%
1.3MG 108%
71% copper
0.76MG 63%
1.2MG 69%
manganese 158%
3.1MG 174%
469MG 67%
415% phosphorus
91MG 13%
10UG 18%
170% selenium
3.7UG 7%
2.3MG 29%
zinc 104%
4.7MG 59%
1.9G Water 321% 8G
1.4G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.

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