Sage vs. Butterhead Lettuce
Nutrition comparison of Sage and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sage
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sage and butterhead lettuce:
- Both butterhead lettuce and sage are high in Vitamin A, Vitamin K and potassium.
- Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, butterhead lettuce contains more pantothenic acid.
- Sage is a great source of Vitamin E and protein.
- Sage is an excellent source of Vitamin C, calcium, dietary fiber and iron.
USDA sources for nutritional information: Sage (Spices, sage, ground) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sage is high in calories and butterhead lettuce has 96% less calories than sage - butterhead lettuce has 13 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sage is lighter in protein, heavier in fat and similar to butterhead lettuce for carbs. Sage has a macronutrient ratio of 14:55:31 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sage | Butterhead Lettuce | |
|---|---|---|
| Protein | 14% | 33% |
| Carbohydrates | 55% | 57% |
| Fat | 31% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and butterhead lettuce has 96% less carbohydrates than sage - butterhead lettuce has 2.2g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Sage is an excellent source of dietary fiber and it has 35 times more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Butterhead lettuce and sage contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Sage is a great source of protein and it has 687% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and butterhead lettuce has 100% less saturated fat than sage - butterhead lettuce has 0.03g 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 776% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and sage has 32.4mg of Vitamin C.
Vitamin A
Both butterhead lettuce and sage are high in Vitamin A. Sage has 78% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug 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 40 times more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and sage has 7.5mg of Vitamin E.
Vitamin K
Both butterhead lettuce and sage are high in Vitamin K. Sage has 15 times more Vitamin K than butterhead lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, butterhead lettuce contains more pantothenic acid.
| Sage | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.754 MG | 0.057 MG |
| Riboflavin | 0.336 MG | 0.062 MG |
| Niacin | 5.72 MG | 0.357 MG |
| Pantothenic acid | ~ | 0.15 MG |
| Vitamin B6 | 2.69 MG | 0.082 MG |
| Folate | 274 UG | 73 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 46 times more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Sage is an excellent source of iron and it has 21 times more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both butterhead lettuce and sage are high in potassium. Sage has 350% more potassium than butterhead lettuce - butterhead lettuce has 238mg 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 sage and butterhead lettuce contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Sage | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 3485 UG | 1987 UG |
| lutein + zeaxanthin | 1895 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Sage | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 1.23 G | 0.083 G |
| Total | 1.23 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, sage has more linoleic acid than butterhead lettuce per 100 grams.
| Sage | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.53 G | 0.034 G |
| Total | 0.53 G | 0.034 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.
Note: The specific food items compared are: Sage (Spices, sage, ground) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Sage g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or sage contain more calories in 100 grams?Sage is high in calories and butterhead lettuce has 100% less calories than sage - butterhead lettuce has 13 calories in 100g and sage has 315 calories.
Is butterhead lettuce or sage better for protein?
Sage is a great source of protein and it has 690% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and sage has 10.6g of protein.
Does butterhead lettuce or sage have more carbohydrates?
By weight, sage is high in carbohydrates and butterhead lettuce has 100% fewer carbohydrates than sage - butterhead lettuce has 2.2g of carbs for 100g and sage has 60.7g of carbohydrates.
Does butterhead lettuce or sage contain more calcium?
Sage is a rich source of calcium and it has 46 times more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and sage has 1652mg of calcium.
Does butterhead lettuce or sage contain more iron?
Sage is an abundant source of iron and it has 21 times more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron in 100 grams and sage has 28.1mg of iron.
Does butterhead lettuce or sage contain more potassium?
Both butterhead lettuce and sage are high in potassium. Sage has 350% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and sage has 1070mg of potassium.