Fish sauce vs. Pesto — In-Depth Nutrition Comparison

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A recap on the differences between fish sauce and pesto

Fish sauce is higher in magnesium, yet pesto is higher in vitamin K, vitamin B2, vitamin E, phosphorus, vitamin B5, vitamin A, and calcium.
Fish sauce covers your daily sodium needs 315% more than pesto.
Fish sauce contains 4 times more magnesium than pesto. While fish sauce contains 175mg of magnesium, pesto contains only 47mg.
The amount of sodium in pesto is lower.

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

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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.

Fish sauce

Pesto

Contains more MagnesiumMagnesium	+272.3%
Contains more IronIron	+36.8%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+611.6%
Contains more PotassiumPotassium	+94.4%
Contains more CopperCopper	+60%
Contains more ZincZinc	+565%
Contains more PhosphorusPhosphorus	+3800%
Contains less SodiumSodium	-92.3%
Contains more ManganeseManganese	+151.5%

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.

Fish sauce

Pesto

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+342.3%
Contains more Vitamin B6Vitamin B6	+197.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+218.8%

Contains more Vitamin AVitamin A	+1825%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1316.7%
Contains more Vitamin B2Vitamin B2	+1157.9%
Contains more Vitamin B5Vitamin B5	+1340.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	7851mg	603mg	315%
Vitamin K	0µg	151.1µg	126%
Fats	0.01g	37.6g	58%
Monounsaturated fat	0.002g	22.155g	55%
Vitamin B2	0.057mg	0.717mg	51%
Vitamin E	0mg	7.27mg	48%
Polyunsaturated fat	0.003g	6.546g	44%
Phosphorus	7mg	273mg	38%
Vitamin B5	0.118mg	1.7mg	32%
Saturated fat	0.003g	7.07g	32%
Magnesium	175mg	47mg	30%
Calcium	43mg	306mg	26%
Vitamin B6	0.396mg	0.133mg	20%
Vitamin B12	0.48µg		20%
Calories	35kcal	418kcal	19%
Selenium	9.1µg		17%
Manganese	0.233mg	0.586mg	15%
Vitamin B1	0.012mg	0.17mg	13%
Vitamin B3	2.313mg	0.523mg	11%
Protein	5.06g	9.83g	10%
Zinc	0.2mg	1.33mg	10%
Folate	51µg	16µg	9%
Potassium	288mg	560mg	8%
Vitamin A	4µg	77µg	8%
Fiber	0g	1.8g	7%
Iron	0.78mg	0.57mg	3%
Copper	0.05mg	0.08mg	3%
Carbs	3.64g	10.09g	2%
Choline	13.2mg		2%
Vitamin C	0.5mg	0mg	1%
Starch		2.2g	1%
Protein per 100 calories	14g	2.4g	N/A
Calories per 10 g protein	69kcal	425kcal	N/A
Weight per 100 calories	286g	24g	N/A
Unsaturated / Saturated Fat ratio	1.7	4.1	N/A
Net carbs	3.64g	8.29g	N/A
Sugar	3.64g	6.33g	N/A
Trans fat		0.398g	N/A
Omega-3 - EPA	0.001g	0.002g	N/A
Omega-3 - DHA	0.002g	0g	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