Almonds vs. Sage
Nutrition comparison of Almonds and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and sage:
- Both almonds and sage are high in Vitamin E, calcium, calories, dietary fiber, iron, potassium and protein.
- Sage has more thiamin, Vitamin B6 and folate, however, almond contains more riboflavin and pantothenic acid.
- Sage is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and sage are high in calories. Almond has 84% more calories than sage - almond has 579 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to sage for protein. Almonds has a macronutrient ratio of 14:14:73 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Sage | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 14% | 55% |
| Fat | 73% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and almond has 65% less carbohydrates than sage - almond has 21.6g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both almonds and sage are high in dietary fiber. Sage has 222% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Almonds and sage contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both almonds and sage are high in protein. Almond has 99% more protein than sage - almond has 21.2g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and almond has 46% less saturated fat than sage - almond has 3.8g of saturated fat per 100 grams and sage has 7g of saturated fat.
trans fat
Both almonds and sage are low in trans fat - almond has 0.02g of trans fat per 100 grams and sage does not contain significant amounts.
Vitamins
Vitamin C
Sage is an excellent source of Vitamin C and it has more Vitamin C than almond - sage has 32.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Sage is an excellent source of Vitamin A and it has more Vitamin A than almond - sage has 295ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Both almonds and sage are high in Vitamin E. Almond has 243% more Vitamin E than sage - almond has 25.6mg 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 more Vitamin K than almond - sage has 1714.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Sage has more thiamin, Vitamin B6 and folate, however, almond contains more riboflavin and pantothenic acid. Both almonds and sage contain significant amounts of niacin.
| Almonds | Sage | |
|---|---|---|
| Thiamin | 0.205 MG | 0.754 MG |
| Riboflavin | 1.138 MG | 0.336 MG |
| Niacin | 3.618 MG | 5.72 MG |
| Pantothenic acid | 0.471 MG | ~ |
| Vitamin B6 | 0.137 MG | 2.69 MG |
| Folate | 44 UG | 274 UG |
Minerals
calcium
Both almonds and sage are high in calcium. Sage has 514% more calcium than almond - almond has 269mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both almonds and sage are high in iron. Sage has 658% more iron than almond - almond has 3.7mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both almonds and sage are high in potassium. Sage has 46% more potassium than almond - almond has 733mg 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, sage has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Sage | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 1.23 G |
| Total | 0.003 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than sage per 100 grams.
| Almonds | Sage | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.53 G |
| Total | 12.326 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.
Almonds g
()
|
Daily Values (%) |
Sage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 almonds or sage contain more calories in 100 grams?Both almonds and sage are high in calories. Almond has 80% more calories than sage - almond has 579 calories in 100g and sage has 315 calories.
Does almonds or sage have more carbohydrates?
By weight, sage is high in carbohydrates and almond has 70% fewer carbohydrates than sage - almond has 21.6g of carbs for 100g and sage has 60.7g of carbohydrates.
Does almonds or sage contain more calcium?
Both almonds and sage are high in calcium. Sage has 510% more calcium than almond - almond has 269mg of calcium in 100 grams and sage has 1652mg of calcium.
Does almonds or sage contain more iron?
Both almonds and sage are high in iron. Sage has 660% more iron than almond - almond has 3.7mg of iron in 100 grams and sage has 28.1mg of iron.
Does almonds or sage contain more potassium?
Both almonds and sage are high in potassium. Sage has 50% more potassium than almond - almond has 733mg of potassium in 100 grams and sage has 1070mg of potassium.