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  6. Cheese sauce vs. Pesto

Cheese sauce vs. Pesto — In-Depth Nutrition Comparison

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What are the main differences between Cheese sauce and Pesto?

  • Cheese sauce is richer in Folate, and Vitamin B3, yet Pesto is richer in Manganese, and Calcium.
  • Cheese sauce's daily need coverage for Sodium is 113% higher.
  • Cheese sauce has 8 times more Folate than Pesto. Cheese sauce has 134µg of Folate, while Pesto has 16µg.
  • Pesto contains less Sodium.

We used Sauce, cheese sauce mix, dry and Sauce, pesto, ready-to-serve, refrigerated types in this comparison.

Infographic

Cheese sauce vs Pesto infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese sauce
Cheese sauce
2
:
7
Pesto
Pesto
Contains more Calcium +50%
Contains more Iron +14%
Contains more Magnesium +30.6%
Contains more Potassium +30.8%
Contains less Sodium -81.2%
Contains more Zinc +19.8%
Contains more Manganese +1026.9%
Equal in Phosphorus - 273
Equal in Copper - 0.08
Cheese sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 19% 26% 122% 38% 418% 31% 29% 7% 0%
Pesto
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 92% 22% 34% 117% 50% 79% 37% 27% 77% 0%
Contains more Calcium +50%
Contains more Iron +14%
Contains more Magnesium +30.6%
Contains more Potassium +30.8%
Contains less Sodium -81.2%
Contains more Zinc +19.8%
Contains more Manganese +1026.9%
Equal in Phosphorus - 273
Equal in Copper - 0.08

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese sauce
Cheese sauce
6
:
5
Pesto
Pesto
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B3 +358.7%
Contains more Vitamin B6 +36.8%
Contains more Folate +737.5%
Contains more Vitamin A +664.4%
Contains more Vitamin B5 +13.4%
Equal in Vitamin B2 - 0.717
Cheese sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 0% 0% 3% 53% 157% 45% 90% 42% 101% 58% 0%
Pesto
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 93% 146% 0% 0% 43% 166% 10% 102% 31% 12% 0% 378%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B3 +358.7%
Contains more Vitamin B6 +36.8%
Contains more Folate +737.5%
Contains more Vitamin A +664.4%
Contains more Vitamin B5 +13.4%
Equal in Vitamin B2 - 0.717

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sauce
Cheese sauce
2
:
3
Pesto
Pesto
Contains more Carbs +499.8%
Contains more Other +176.9%
Contains more Protein +28%
Contains more Fats +105.1%
Contains more Water +931.2%
Cheese sauce
8% 18% 61% 4% 10%
Protein: 7.68 g
Fats: 18.33 g
Carbs: 60.52 g
Water: 3.78 g
Other: 9.69 g
Pesto
10% 38% 10% 39% 4%
Protein: 9.83 g
Fats: 37.6 g
Carbs: 10.09 g
Water: 38.98 g
Other: 3.5 g
Contains more Carbs +499.8%
Contains more Other +176.9%
Contains more Protein +28%
Contains more Fats +105.1%
Contains more Water +931.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sauce
Cheese sauce
0
:
3
Pesto
Pesto
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +222.6%
Contains more Polyunsaturated fat +565.9%
Cheese sauce
52% 42% 6%
Saturated Fat: 8.44 g
Monounsaturated Fat: 6.868 g
Polyunsaturated fat: 0.983 g
Pesto
20% 62% 18%
Saturated Fat: 7.07 g
Monounsaturated Fat: 22.155 g
Polyunsaturated fat: 6.546 g
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +222.6%
Contains more Polyunsaturated fat +565.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sauce Pesto
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sauce Pesto Opinion
Net carbs 59.52g 8.29g Cheese sauce
Protein 7.68g 9.83g Pesto
Fats 18.33g 37.6g Pesto
Carbs 60.52g 10.09g Cheese sauce
Calories 438kcal 418kcal Cheese sauce
Starch 2.2g Pesto
Sugar 10.26g 6.33g Pesto
Fiber 1g 1.8g Pesto
Calcium 204mg 306mg Pesto
Iron 0.5mg 0.57mg Pesto
Magnesium 36mg 47mg Pesto
Phosphorus 283mg 273mg Cheese sauce
Potassium 428mg 560mg Pesto
Sodium 3202mg 603mg Pesto
Zinc 1.11mg 1.33mg Pesto
Copper 0.085mg 0.08mg Cheese sauce
Manganese 0.052mg 0.586mg Pesto
Vitamin A 202IU 1544IU Pesto
Vitamin A RAE 56µg 77µg Pesto
Vitamin E 7.27mg Pesto
Vitamin C 0.9mg 0mg Cheese sauce
Vitamin B1 0.211mg 0.17mg Cheese sauce
Vitamin B2 0.678mg 0.717mg Pesto
Vitamin B3 2.399mg 0.523mg Cheese sauce
Vitamin B5 1.499mg 1.7mg Pesto
Vitamin B6 0.182mg 0.133mg Cheese sauce
Folate 134µg 16µg Cheese sauce
Vitamin B12 0.46µg Cheese sauce
Vitamin K 151.1µg Pesto
Cholesterol 23mg Pesto
Trans Fat 0.398g Cheese sauce
Saturated Fat 8.44g 7.07g Pesto
Omega-3 - EPA 0g 0.002g Pesto
Omega-3 - DPA 0g 0.004g Pesto
Monounsaturated Fat 6.868g 22.155g Pesto
Polyunsaturated fat 0.983g 6.546g Pesto
Omega-6 - Eicosadienoic acid 0.021g Pesto
Omega-6 - Linoleic acid 4.783g Pesto
Omega-6 - Gamma-linoleic acid 0.058g Pesto
Omega-3 - ALA 1.268g Pesto
Omega-3 - Eicosatrienoic acid 0.002g Pesto
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Pesto

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sauce Pesto
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Cheese sauce
82%
Pesto
Minerals Daily Need Coverage Score
75%
Cheese sauce
53%
Pesto

Comparison summary

Which food is lower in Sugar?
Pesto
Pesto is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Pesto
Pesto contains less Sodium (difference - 2599mg)
Which food is lower in Cholesterol?
Pesto
Pesto is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Pesto
Pesto is lower in Saturated Fat (difference - 1.37g)
Which food is richer in minerals?
Pesto
Pesto is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheese sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171584/nutrients
  2. Pesto - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171579/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.