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Almond oil vs. Pesto — In-Depth Nutrition Comparison

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A recap on the differences between almond oil and pesto

  • Almond oil is higher in vitamin E, yet pesto is higher in vitamin K, vitamin B2, phosphorus, vitamin B5, vitamin A, calcium, potassium, and vitamin B1.
  • Almond oil covers your daily vitamin E needs 213% more than pesto.

Food varieties used in this article are Oil, almond and Sauce, pesto, ready-to-serve, refrigerated.

Infographic

Almond oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Pesto
Pesto
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 92% 49% 21% 27% 36% 117% 79% 76% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 784% 0% 0% 0% 0% 0% 0% 18% 0%
Pesto
Pesto
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 26% 145% 43% 165% 9.8% 102% 31% 0% 378% 12%
Contains more Vitamin EVitamin E +439.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +2058.6%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Almond oil Pesto DV% diff.
Vitamin E 39.2mg 7.27mg 213%
Vitamin K 7µg 151.1µg 120%
Monounsaturated fat 69.9g 22.155g 119%
Fats 100g 37.6g 96%
Polyunsaturated fat 17.4g 6.546g 72%
Vitamin B2 0mg 0.717mg 55%
Phosphorus 0mg 273mg 39%
Vitamin B5 0mg 1.7mg 34%
Calcium 0mg 306mg 31%
Sodium 0mg 603mg 26%
Manganese 0.586mg 25%
Calories 884kcal 418kcal 23%
Protein 0g 9.83g 20%
Potassium 0mg 560mg 16%
Vitamin B1 0mg 0.17mg 14%
Zinc 0mg 1.33mg 12%
Magnesium 0mg 47mg 11%
Vitamin B6 0mg 0.133mg 10%
Copper 0mg 0.08mg 9%
Vitamin A 0µg 77µg 9%
Iron 0mg 0.57mg 7%
Fiber 0g 1.8g 7%
Saturated fat 8.2g 7.07g 5%
Folate 0µg 16µg 4%
Carbs 0g 10.09g 3%
Vitamin B3 0mg 0.523mg 3%
Starch 2.2g 1%
Protein per 100 calories 0g 2.4g N/A
Calories per 10 g protein 425kcal N/A
Weight per 100 calories 11g 24g N/A
Unsaturated / Saturated Fat ratio 11 4.1 N/A
Net carbs 0g 8.29g N/A
Sugar 0g 6.33g N/A
Trans fat 0.398g N/A
Choline 0.4mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 1.268g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.058g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.021g N/A
Omega-6 - Linoleic acid 4.783g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Pesto
Pesto
4
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 FatsFats +166%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 73% 18%
Saturated fat: Sat. Fat 8.2 g
Monounsaturated fat: Mono. Fat 69.9 g
Polyunsaturated fat: Poly. Fat 17.4 g
Pesto
Pesto
1
20% 62% 18%
Saturated fat: Sat. Fat 7.07 g
Monounsaturated fat: Mono. Fat 22.155 g
Polyunsaturated fat: Poly. Fat 6.546 g
Contains more Mono. FatMonounsaturated fat +215.5%
Contains more Poly. FatPolyunsaturated fat +165.8%
Contains less Sat. FatSaturated fat -13.8%

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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. Almond oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171031/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.