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.
Detailed nutritional comparison of sage and butterhead lettuce 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Sage src
Image of Butterhead Lettuce src

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 much lighter in protein, heavier in carbs and heavier in fat compared to butterhead lettuce per calorie. Sage has a macronutrient ratio of 11:61:29 and for butterhead lettuce, 35:54:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sage Butterhead Lettuce
Protein 11% 35%
Carbohydrates 61% 54%
Fat 29% 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 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 Butterhead Lettuce .

Note: The specific food items compared are: Sage (Spices, sage, ground) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .

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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.