Cashews vs. Sage
Nutrition comparison of Cashews and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and sage:
- Both cashews and sage are high in calories, carbohydrates, dietary fiber, iron, potassium, protein and saturated fat.
- Sage has 71% less sugar than cashew.
- Sage has more riboflavin, niacin, Vitamin B6 and folate, however, cashew contains more pantothenic acid.
- Sage is a great source of Vitamin E.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and sage are high in calories. Cashew has 76% more calories than sage - cashew has 553 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to sage for protein. Cashews has a macronutrient ratio of 13:21:67 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Sage | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 21% | 55% |
| Fat | 67% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and sage are high in carbohydrates. Sage has 101% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both cashews and sage are high in dietary fiber. Sage has 11 times more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Sage has 71% less sugar than cashew - cashew has 5.9g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both cashews and sage are high in protein. Cashew has 71% more protein than sage - cashew has 18.2g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Both cashews and sage are high in saturated fat. Cashew has 11% more saturated fat than sage - cashew has 7.8g 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 63 times more Vitamin C than cashew - cashew has 0.5mg 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 more Vitamin A than cashew - sage has 295ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has 731% more Vitamin E than cashew - cashew has 0.9mg 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 49 times more Vitamin K than cashew - cashew has 34.1ug 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, cashew contains more pantothenic acid. Both cashews and sage contain significant amounts of thiamin.
| Cashews | Sage | |
|---|---|---|
| Thiamin | 0.423 MG | 0.754 MG |
| Riboflavin | 0.058 MG | 0.336 MG |
| Niacin | 1.062 MG | 5.72 MG |
| Pantothenic acid | 0.864 MG | ~ |
| Vitamin B6 | 0.417 MG | 2.69 MG |
| Folate | 25 UG | 274 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 43 times more calcium than cashew - cashew has 37mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both cashews and sage are high in iron. Sage has 321% more iron than cashew - cashew has 6.7mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both cashews and sage are high in potassium. Sage has 62% more potassium than cashew - cashew has 660mg 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 cashew per 100 grams.
| Cashews | Sage | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 1.23 G |
| Total | 0.062 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than sage per 100 grams.
| Cashews | Sage | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.53 G |
| Total | 8.048 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.
Cashews 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 cashews or sage contain more calories in 100 grams?Both cashews and sage are high in calories. Cashew has 80% more calories than sage - cashew has 553 calories in 100g and sage has 315 calories.
Does cashews or sage have more carbohydrates?
By weight, both cashews and sage are high in carbohydrates. sage has 100% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and sage has 60.7g of carbohydrates.
Does cashews or sage contain more calcium?
Sage is a rich source of calcium and it has 43 times more calcium than cashew - cashew has 37mg of calcium in 100 grams and sage has 1652mg of calcium.
Does cashews or sage contain more iron?
Both cashews and sage are high in iron. Sage has 320% more iron than cashew - cashew has 6.7mg of iron in 100 grams and sage has 28.1mg of iron.
Does cashews or sage contain more potassium?
Both cashews and sage are high in potassium. Sage has 60% more potassium than cashew - cashew has 660mg of potassium in 100 grams and sage has 1070mg of potassium.