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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, Calcium, and Monounsaturated Fat.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 61% 38% 19% 28% 30% 121% 418% 6.8% 0%
Pesto
7
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 more MagnesiumMagnesium +30.6%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +14%
Contains more ZincZinc +19.8%
Contains less SodiumSodium -81.2%
Contains more ManganeseManganese +1026.9%
~equal in Copper ~0.08mg
~equal in Phosphorus ~273mg
~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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 12% 0% 0% 53% 156% 45% 90% 42% 58% 0% 101% 0%
Pesto
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 93% 145% 0% 43% 165% 9.8% 102% 31% 0% 378% 12% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +358.7%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +737.5%
Contains more Vitamin AVitamin A +664.4%
Contains more Vitamin B5Vitamin B5 +13.4%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.717mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3
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 CarbsCarbs +499.8%
Contains more OtherOther +176.9%
Contains more ProteinProtein +28%
Contains more FatsFats +105.1%
Contains more WaterWater +931.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 42% 6%
Saturated Fat: Sat. Fat 8.44 g
Monounsaturated Fat: Mono. Fat 6.868 g
Polyunsaturated fat: Poly. Fat 0.983 g
Pesto
3
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 less Sat. FatSaturated Fat -16.2%
Contains more Mono. FatMonounsaturated Fat +222.6%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 438kcal 418kcal Cheese sauce
Protein 7.68g 9.83g Pesto
Fats 18.33g 37.6g Pesto
Vitamin C 0.9mg 0mg Cheese sauce
Net carbs 59.52g 8.29g Cheese sauce
Carbs 60.52g 10.09g Cheese sauce
Cholesterol 23mg Pesto
Magnesium 36mg 47mg Pesto
Calcium 204mg 306mg Pesto
Potassium 428mg 560mg Pesto
Iron 0.5mg 0.57mg Pesto
Sugar 10.26g 6.33g Pesto
Fiber 1g 1.8g Pesto
Copper 0.085mg 0.08mg Cheese sauce
Zinc 1.11mg 1.33mg Pesto
Starch 2.2g Pesto
Phosphorus 283mg 273mg Cheese sauce
Sodium 3202mg 603mg Pesto
Vitamin A 202IU 1544IU Pesto
Vitamin A RAE 56µg 77µg Pesto
Vitamin E 7.27mg Pesto
Manganese 0.052mg 0.586mg Pesto
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
Vitamin B12 0.46µg Cheese sauce
Vitamin K 151.1µg Pesto
Folate 134µg 16µg Cheese sauce
Trans Fat 0.398g Cheese sauce
Saturated Fat 8.44g 7.07g Pesto
Monounsaturated Fat 6.868g 22.155g Pesto
Polyunsaturated fat 0.983g 6.546g Pesto
Omega-3 - EPA 0g 0.002g Pesto
Omega-3 - ALA 1.268g Pesto
Omega-3 - DPA 0g 0.004g Pesto
Omega-3 - Eicosatrienoic acid 0.002g Pesto
Omega-6 - Gamma-linoleic acid 0.058g Pesto
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Pesto
Omega-6 - Eicosadienoic acid 0.021g Pesto
Omega-6 - Linoleic acid 4.783g Pesto

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sauce Pesto
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Cheese sauce
75%
Pesto
Minerals Daily Need Coverage Score
75%
Cheese sauce
53%
Pesto

Comparison summary

Which food is lower in Cholesterol?
Pesto
Pesto is lower in Cholesterol (difference - 23mg)
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 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.