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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 vitamin A, 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.
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
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% 19% 0% 0% 53% 156% 45% 90% 42% 58% 0% 101% 0%
Pesto
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% 26% 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 +37.5%
Contains more Vitamin B5Vitamin B5 +13.4%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.717mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sauce Pesto DV% diff.
Vitamin K 151.1µg 126%
Sodium 3202mg 603mg 113%
Vitamin E 7.27mg 48%
Monounsaturated fat 6.868g 22.155g 38%
Polyunsaturated fat 0.983g 6.546g 37%
Folate 134µg 16µg 30%
Fats 18.33g 37.6g 30%
Manganese 0.052mg 0.586mg 23%
Vitamin B12 0.46µg 19%
Carbs 60.52g 10.09g 17%
Vitamin B3 2.399mg 0.523mg 12%
Calcium 204mg 306mg 10%
Cholesterol 23mg 8%
Saturated fat 8.44g 7.07g 6%
Vitamin B5 1.499mg 1.7mg 4%
Potassium 428mg 560mg 4%
Vitamin B6 0.182mg 0.133mg 4%
Protein 7.68g 9.83g 4%
Magnesium 36mg 47mg 3%
Vitamin B1 0.211mg 0.17mg 3%
Vitamin B2 0.678mg 0.717mg 3%
Fiber 1g 1.8g 3%
Zinc 1.11mg 1.33mg 2%
Vitamin A 56µg 77µg 2%
Calories 438kcal 418kcal 1%
Phosphorus 283mg 273mg 1%
Starch 2.2g 1%
Copper 0.085mg 0.08mg 1%
Iron 0.5mg 0.57mg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 59.52g 8.29g N/A
Sugar 10.26g 6.33g N/A
Trans fat 0.398g N/A
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
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
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
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%

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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. 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.