Olive oil vs. Pesto — In-Depth Nutrition Comparison

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How are olive oil and pesto different?

Olive oil is higher in vitamin E; however, pesto is richer in vitamin K, vitamin B2, phosphorus, vitamin B5, vitamin A, calcium, and manganese.
Daily need coverage for vitamin K for pesto is 76% higher.
Olive oil contains 2 times more vitamin E than pesto. While olive oil contains 14.35mg of vitamin E, pesto contains only 7.27mg.
Pesto has less saturated fat.

Oil, olive, salad or cooking and Sauce, pesto, ready-to-serve, refrigerated are the varieties used in this article.

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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.

Olive oil

Pesto

Contains less SodiumSodium

-99.7%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+30500%
Contains more PotassiumPotassium	+55900%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%

~equal in Iron ~0.57mg

~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.

Olive oil

Pesto

Contains more Vitamin EVitamin E

+97.4%

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	+151%
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			DV% diff.
Monounsaturated fat	72.961g	22.155g	127%
Fats	100g	37.6g	96%
Vitamin K	60.2µg	151.1µg	76%
Vitamin B2	0mg	0.717mg	55%
Vitamin E	14.35mg	7.27mg	47%
Phosphorus	0mg	273mg	39%
Vitamin B5	0mg	1.7mg	34%
Calcium	1mg	306mg	31%
Saturated fat	13.808g	7.07g	31%
Polyunsaturated fat	10.523g	6.546g	27%
Sodium	2mg	603mg	26%
Manganese	0mg	0.586mg	25%
Calories	884kcal	418kcal	23%
Protein	0g	9.83g	20%
Potassium	1mg	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%
Fiber	0g	1.8g	7%
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	6	4.1	N/A
Net carbs	0g	8.29g	N/A
Iron	0.56mg	0.57mg	0%
Sugar	0g	6.33g	N/A
Trans fat		0.398g	N/A
Choline	0.3mg		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