Sesame Seeds vs. Sage
Nutrition comparison of Sesame Seeds and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and sage:
- Both sesame seeds and sage are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Sesame seed has more pantothenic acid, however, sage contains more Vitamin B6 and folate.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and sage are high in calories. Sesame seed has 79% more calories than sage - sesame seed has 565 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to sage for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for sage, 10:58:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Sage | |
|---|---|---|
| Protein | 11% | 10% |
| Carbohydrates | 17% | 58% |
| Fat | 72% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and sesame seed has 58% less carbohydrates than sage - sesame seed has 25.7g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both sesame seeds and sage are high in dietary fiber. Sage has 188% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Sesame seed has less sugar than sage - sage has 1.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and sage are high in protein. Sesame seed has 60% more protein than sage - sesame seed has 17g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Both sesame seeds and sage are high in saturated fat. Sesame seed is very similar to sesame seed for saturated fat - sesame seed has 6.7g 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 more Vitamin C than sesame seed - sage has 32.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sage is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - sage has 295ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has more Vitamin E than sesame seed - sage has 7.5mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Sage is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - sage has 1714.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more pantothenic acid, however, sage contains more Vitamin B6 and folate. Both sesame seeds and sage contain significant amounts of thiamin, riboflavin and niacin.
| Sesame Seeds | Sage | |
|---|---|---|
| Thiamin | 0.803 MG | 0.754 MG |
| Riboflavin | 0.251 MG | 0.336 MG |
| Niacin | 4.581 MG | 5.72 MG |
| Pantothenic acid | 0.051 MG | ~ |
| Vitamin B6 | 0.802 MG | 2.69 MG |
| Folate | 98 UG | 274 UG |
Minerals
calcium
Both sesame seeds and sage are high in calcium. Sage has 67% more calcium than sesame seed - sesame seed has 989mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both sesame seeds and sage are high in iron. Sage has 91% more iron than sesame seed - sesame seed has 14.8mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both sesame seeds and sage are high in potassium. Sage has 125% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and sage has 1070mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Sesame Seeds | Sage | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 1.23 G |
| Total | 0.363 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than sage per 100 grams.
| Sesame Seeds | Sage | |
|---|---|---|
| linoleic acid | 20.654 G | 0.53 G |
| Total | 20.654 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.
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Sage (Spices, sage, ground) .
Sesame Seeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sesame seeds or sage contain more calories in 100 grams?Both sesame seeds and sage are high in calories. Sesame seed has 80% more calories than sage - sesame seed has 565 calories in 100g and sage has 315 calories.
Does sesame seeds or sage have more carbohydrates?
By weight, sage is high in carbohydrates and sesame seed has 60% fewer carbohydrates than sage - sesame seed has 25.7g of carbs for 100g and sage has 60.7g of carbohydrates.
Does sesame seeds or sage contain more calcium?
Both sesame seeds and sage are high in calcium. Sage has 70% more calcium than sesame seed - sesame seed has 989mg of calcium in 100 grams and sage has 1652mg of calcium.
Does sesame seeds or sage contain more iron?
Both sesame seeds and sage are high in iron. Sage has 90% more iron than sesame seed - sesame seed has 14.8mg of iron in 100 grams and sage has 28.1mg of iron.
Does sesame seeds or sage contain more potassium?
Both sesame seeds and sage are high in potassium. Sage has 130% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and sage has 1070mg of potassium.