Pine Nut vs. Sage
Nutrition comparison of Pine Nut and Sage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
sage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and sage:
- Both pine nut and sage are high in Vitamin E, calories, dietary fiber, iron, potassium and protein.
- Sage has more thiamin, Vitamin B6 and folate, however, pine nut contains more pantothenic acid.
- Sage is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Sage (Spices, sage, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and sage are high in calories. Pine nut has 114% more calories than sage - pine nut has 673 calories per 100 grams and sage has 315 calories.
For macronutrient ratios, pine nut is much lighter in carbs, much heavier in fat and similar to sage for protein. Pine nut has a macronutrient ratio of 8:7:85 and for sage, 10:58:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Sage | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 7% | 58% |
| Fat | 85% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Sage is high in carbohydrates and pine nut has 78% less carbohydrates than sage - pine nut has 13.1g of total carbs per 100 grams and sage has 60.7g of carbohydrates.
dietary fiber
Both pine nut and sage are high in dietary fiber. Sage has 989% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and sage has 40.3g of dietary fiber.
sugar
Pine nut and sage contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and sage has 1.7g of sugar.
Protein
protein
Both pine nut and sage are high in protein. Pine nut has 29% more protein than sage - pine nut has 13.7g of protein per 100 grams and sage has 10.6g of protein.
Fat
saturated fat
Sage is high in saturated fat and pine nut has 30% less saturated fat than sage - pine nut has 4.9g 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 39 times more Vitamin C than pine nut - pine nut has 0.8mg 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 294 times more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and sage has 295ug of Vitamin A.
Vitamin E
Both pine nut and sage are high in Vitamin E. Pine nut has 25% more Vitamin E than sage - pine nut has 9.3mg 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 30 times more Vitamin K than pine nut - pine nut has 53.9ug of Vitamin K per 100 grams and sage has 1714.5ug of Vitamin K.
The B Vitamins
Sage has more thiamin, Vitamin B6 and folate, however, pine nut contains more pantothenic acid. Both pine nut and sage contain significant amounts of riboflavin and niacin.
| Pine Nut | Sage | |
|---|---|---|
| Thiamin | 0.364 MG | 0.754 MG |
| Riboflavin | 0.227 MG | 0.336 MG |
| Niacin | 4.387 MG | 5.72 MG |
| Pantothenic acid | 0.313 MG | ~ |
| Vitamin B6 | 0.094 MG | 2.69 MG |
| Folate | 34 UG | 274 UG |
Minerals
calcium
Sage is an excellent source of calcium and it has 102 times more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and sage has 1652mg of calcium.
iron
Both pine nut and sage are high in iron. Sage has 408% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and sage has 28.1mg of iron.
potassium
Both pine nut and sage are high in potassium. Sage has 79% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and sage has 1070mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Pine Nut | Sage | |
|---|---|---|
| beta-carotene | 17 UG | 3485 UG |
| lutein + zeaxanthin | 9 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sage has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Pine Nut | Sage | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 1.23 G |
| Total | 0.164 G | 1.23 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than sage per 100 grams.
| Pine Nut | Sage | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.53 G |
| Total | 33.202 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.
Pine Nut 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 pine nut or sage contain more calories in 100 grams?Both pine nut and sage are high in calories. Pine nut has 110% more calories than sage - pine nut has 673 calories in 100g and sage has 315 calories.
Does pine nut or sage have more carbohydrates?
By weight, sage is high in carbohydrates and pine nut has 80% fewer carbohydrates than sage - pine nut has 13.1g of carbs for 100g and sage has 60.7g of carbohydrates.
Does pine nut or sage contain more calcium?
Sage is a rich source of calcium and it has 102 times more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and sage has 1652mg of calcium.
Does pine nut or sage contain more iron?
Both pine nut and sage are high in iron. Sage has 410% more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and sage has 28.1mg of iron.
Does pine nut or sage contain more potassium?
Both pine nut and sage are high in potassium. Sage has 80% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and sage has 1070mg of potassium.