Pecan vs. Sage
Nutrition comparison of Pecan and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and sage:
- Both pecan and sage are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sage has more riboflavin, niacin, Vitamin B6 and folate, however, pecan 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: Pecan (Nuts, pecans) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and sage are high in calories. Pecan has 119% more calories than sage - pecan has 691 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, pecan is lighter in protein, much lighter in carbs and much heavier in fat compared to sage per calorie. Pecan has a macronutrient ratio of 5:8:88 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Sage | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 8% | 55% |
| Fat | 88% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and pecan has 77% less carbohydrates than sage - pecan has 13.9g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both pecan and sage are high in dietary fiber. Sage has 320% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Pecan and sage contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both pecan and sage are high in protein. Pecan is very similar to pecan for protein - pecan has 9.2g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Both pecan and sage are high in saturated fat. Pecan is very similar to pecan for saturated fat - pecan has 6.2g 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 28 times more Vitamin C than pecan - pecan has 1.1mg 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 97 times more Vitamin A than pecan - pecan has 3ug 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 434% more Vitamin E than pecan - pecan has 1.4mg 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 488 times more Vitamin K than pecan - pecan has 3.5ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more riboflavin, niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid. Both pecan and sage contain significant amounts of thiamin.
| Pecan | Sage | |
|---|---|---|
| Thiamin | 0.66 MG | 0.754 MG |
| Riboflavin | 0.13 MG | 0.336 MG |
| Niacin | 1.167 MG | 5.72 MG |
| Pantothenic acid | 0.863 MG | ~ |
| Vitamin B6 | 0.21 MG | 2.69 MG |
| Folate | 22 UG | 274 UG |
Minerals
calcium
Both pecan and sage are high in calcium. Sage has 22 times more calcium than pecan - pecan has 70mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both pecan and sage are high in iron. Sage has 10 times more iron than pecan - pecan has 2.5mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both pecan and sage are high in potassium. Sage has 161% more potassium than pecan - pecan has 410mg of potassium per 100 grams and sage has 1070mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pecan and sage contain significant amounts of alpha linoleic acid (ALA).
| Pecan | Sage | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 1.23 G |
| Total | 0.986 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than sage per 100 grams.
| Pecan | Sage | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.53 G |
| Total | 20.697 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.
Pecan g
()
|
Daily Values (%) |
Sage g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 pecan or sage contain more calories in 100 grams?Both pecan and sage are high in calories. Pecan has 120% more calories than sage - pecan has 691 calories in 100g and sage has 315 calories.
Does pecan or sage have more carbohydrates?
By weight, sage is high in carbohydrates and pecan has 80% fewer carbohydrates than sage - pecan has 13.9g of carbs for 100g and sage has 60.7g of carbohydrates.
Does pecan or sage contain more calcium?
Both pecan and sage are high in calcium. Sage has 22 times more calcium than pecan - pecan has 70mg of calcium in 100 grams and sage has 1652mg of calcium.
Does pecan or sage contain more iron?
Both pecan and sage are high in iron. Sage has 10 times more iron than pecan - pecan has 2.5mg of iron in 100 grams and sage has 28.1mg of iron.
Does pecan or sage contain more potassium?
Both pecan and sage are high in potassium. Sage has 160% more potassium than pecan - pecan has 410mg of potassium in 100 grams and sage has 1070mg of potassium.