Flaxseeds vs. Sage
Nutrition comparison of Flaxseeds and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and sage:
- Both flaxseeds and sage are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin and pantothenic acid, however, sage contains more riboflavin, Vitamin B6 and folate.
- 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: Flaxseeds (Seeds, flaxseed) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and sage are high in calories. Flaxseed has 70% more calories than sage - flaxseed has 534 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to sage for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for sage, 14:55:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Sage | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 21% | 55% |
| Fat | 66% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and flaxseed has 52% less carbohydrates than sage - flaxseed has 28.9g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both flaxseeds and sage are high in dietary fiber. Sage has 48% more dietary fiber than flaxseed - flaxseed has 27.3g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Flaxseeds and sage contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both flaxseeds and sage are high in protein. Flaxseed has 72% more protein than sage - flaxseed has 18.3g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and flaxseed has 48% less saturated fat than sage - flaxseed has 3.7g 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 53 times more Vitamin C than flaxseed - flaxseed has 0.6mg 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 flaxseed - sage has 295ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Sage is a great source of Vitamin E and it has 23 times more Vitamin E than flaxseed - flaxseed has 0.31mg 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 397 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and pantothenic acid, however, sage contains more riboflavin, Vitamin B6 and folate. Both flaxseeds and sage contain significant amounts of niacin.
| Flaxseeds | Sage | |
|---|---|---|
| Thiamin | 1.644 MG | 0.754 MG |
| Riboflavin | 0.161 MG | 0.336 MG |
| Niacin | 3.08 MG | 5.72 MG |
| Pantothenic acid | 0.985 MG | ~ |
| Vitamin B6 | 0.473 MG | 2.69 MG |
| Folate | 87 UG | 274 UG |
Minerals
calcium
Both flaxseeds and sage are high in calcium. Sage has 548% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both flaxseeds and sage are high in iron. Sage has 391% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both flaxseeds and sage are high in potassium. Sage has 32% more potassium than flaxseed - flaxseed has 813mg 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, flaxseed has more alpha linoleic acid (ALA) than sage per 100 grams.
| Flaxseeds | Sage | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 1.23 G |
| Total | 22.813 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than sage per 100 grams.
| Flaxseeds | Sage | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.53 G |
| Total | 5.91 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.
Flaxseeds g
()
|
Daily Values (%) |
Sage g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or sage contain more calories in 100 grams?Both flaxseeds and sage are high in calories. Flaxseed has 70% more calories than sage - flaxseed has 534 calories in 100g and sage has 315 calories.
Does flaxseeds or sage have more carbohydrates?
By weight, sage is high in carbohydrates and flaxseed has 50% fewer carbohydrates than sage - flaxseed has 28.9g of carbs for 100g and sage has 60.7g of carbohydrates.
Does flaxseeds or sage contain more calcium?
Both flaxseeds and sage are high in calcium. Sage has 550% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and sage has 1652mg of calcium.
Does flaxseeds or sage contain more iron?
Both flaxseeds and sage are high in iron. Sage has 390% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and sage has 28.1mg of iron.
Does flaxseeds or sage contain more potassium?
Both flaxseeds and sage are high in potassium. Sage has 30% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and sage has 1070mg of potassium.