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  6. Pesto vs. Alfredo sauce

Pesto vs. Alfredo sauce — In-Depth Nutrition Comparison

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What are the main differences between Pesto and Alfredo sauce?

  • Pesto is richer in Vitamin K, Vitamin B2, Vitamin E , Manganese, and Vitamin B5, yet Alfredo sauce is richer in Phosphorus, Calcium, and Vitamin B3.
  • Pesto's daily need coverage for Vitamin K is 121% higher.
  • Pesto has 13 times more Vitamin B2 than Alfredo sauce. Pesto has 0.717mg of Vitamin B2, while Alfredo sauce has 0.054mg.
  • Pesto contains less Saturated Fat.

We used Sauce, pesto, ready-to-serve, refrigerated and Sauce, alfredo mix, dry types in this comparison.

Infographic

Pesto vs Alfredo sauce 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.
Pesto
Pesto
5
:
5
Alfredo sauce
Alfredo sauce
Contains more Magnesium +46.9%
Contains more Potassium +120.5%
Contains less Sodium -76.7%
Contains more Copper +25%
Contains more Manganese +946.4%
Contains more Calcium +52.6%
Contains more Iron +64.9%
Contains more Phosphorus +52%
Contains more Zinc +12%
Pesto
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 92% 22% 34% 117% 50% 79% 37% 27% 77% 0%
Alfredo sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 141% 36% 23% 178% 23% 338% 41% 22% 8% 51%
Contains more Magnesium +46.9%
Contains more Potassium +120.5%
Contains less Sodium -76.7%
Contains more Copper +25%
Contains more Manganese +946.4%
Contains more Calcium +52.6%
Contains more Iron +64.9%
Contains more Phosphorus +52%
Contains more Zinc +12%

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.
Pesto
Pesto
7
:
3
Alfredo sauce
Alfredo sauce
Contains more Vitamin A +624.9%
Contains more Vitamin E +295.1%
Contains more Vitamin B2 +1227.8%
Contains more Vitamin B5 +62.8%
Contains more Folate +300%
Contains more Vitamin K +2337.1%
Contains more Vitamin B3 +295.8%
Equal in Vitamin B1 - 0.156
Equal in Vitamin B6 - 0.134
Pesto
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 93% 146% 0% 0% 43% 166% 10% 102% 31% 12% 0% 0% 378%
Alfredo sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 37% 0% 0% 39% 13% 39% 63% 31% 3% 48% 0% 16%
Contains more Vitamin A +624.9%
Contains more Vitamin E +295.1%
Contains more Vitamin B2 +1227.8%
Contains more Vitamin B5 +62.8%
Contains more Folate +300%
Contains more Vitamin K +2337.1%
Contains more Vitamin B3 +295.8%
Equal in Vitamin B1 - 0.156
Equal in Vitamin B6 - 0.134

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pesto
Pesto
2
:
3
Alfredo sauce
Alfredo sauce
Contains more Water +1801.5%
Contains more Protein +55.8%
Contains more Carbs +261.9%
Contains more Other +178.9%
Equal in Fats - 36.35
Pesto
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
Alfredo sauce
15% 36% 37% 2% 10%
Protein: 15.32 g
Fats: 36.35 g
Carbs: 36.52 g
Water: 2.05 g
Other: 9.76 g
Contains more Water +1801.5%
Contains more Protein +55.8%
Contains more Carbs +261.9%
Contains more Other +178.9%
Equal in Fats - 36.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pesto
Pesto
2
:
1
Alfredo sauce
Alfredo sauce
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +62.1%
Contains more Polyunsaturated fat +31.5%
Pesto
20% 62% 18%
Saturated Fat: 7.07 g
Monounsaturated Fat: 22.155 g
Polyunsaturated fat: 6.546 g
Alfredo sauce
37% 39% 24%
Saturated Fat: 13.18 g
Monounsaturated Fat: 13.669 g
Polyunsaturated fat: 8.61 g
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +62.1%
Contains more Polyunsaturated fat +31.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pesto Alfredo sauce
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pesto Alfredo sauce Opinion
Net carbs 8.29g 34.52g Alfredo sauce
Protein 9.83g 15.32g Alfredo sauce
Fats 37.6g 36.35g Pesto
Carbs 10.09g 36.52g Alfredo sauce
Calories 418kcal 535kcal Alfredo sauce
Starch 2.2g Pesto
Sugar 6.33g 5.4g Alfredo sauce
Fiber 1.8g 2g Alfredo sauce
Calcium 306mg 467mg Alfredo sauce
Iron 0.57mg 0.94mg Alfredo sauce
Magnesium 47mg 32mg Pesto
Phosphorus 273mg 415mg Alfredo sauce
Potassium 560mg 254mg Pesto
Sodium 603mg 2590mg Pesto
Zinc 1.33mg 1.49mg Alfredo sauce
Copper 0.08mg 0.064mg Pesto
Manganese 0.586mg 0.056mg Pesto
Selenium 9.3µg Alfredo sauce
Vitamin A 1544IU 213IU Pesto
Vitamin A RAE 77µg 54µg Pesto
Vitamin E 7.27mg 1.84mg Pesto
Vitamin B1 0.17mg 0.156mg Pesto
Vitamin B2 0.717mg 0.054mg Pesto
Vitamin B3 0.523mg 2.07mg Alfredo sauce
Vitamin B5 1.7mg 1.044mg Pesto
Vitamin B6 0.133mg 0.134mg Alfredo sauce
Folate 16µg 4µg Pesto
Vitamin B12 0.38µg Alfredo sauce
Vitamin K 151.1µg 6.2µg Pesto
Cholesterol 56mg Pesto
Trans Fat 0.398g Alfredo sauce
Saturated Fat 7.07g 13.18g Pesto
Omega-3 - EPA 0.002g 0g Pesto
Omega-3 - DPA 0.004g 0g Pesto
Monounsaturated Fat 22.155g 13.669g Pesto
Polyunsaturated fat 6.546g 8.61g Alfredo sauce
Omega-6 - Eicosadienoic acid 0.021g Pesto
Omega-6 - Linoleic acid 4.783g Pesto
Omega-6 - Gamma-linoleic acid 0.058g Pesto
Omega-3 - ALA 1.268g Pesto
Omega-3 - Eicosatrienoic acid 0.002g Pesto
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Pesto

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pesto Alfredo sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Pesto
23%
Alfredo sauce
Minerals Daily Need Coverage Score
53%
Pesto
86%
Alfredo sauce

Comparison summary

Which food contains less Sodium?
Pesto
Pesto contains less Sodium (difference - 1987mg)
Which food is lower in Cholesterol?
Pesto
Pesto is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Pesto
Pesto is lower in Saturated Fat (difference - 6.11g)
Which food is richer in vitamins?
Pesto
Pesto is relatively richer in vitamins
Which food is lower in Sugar?
Alfredo sauce
Alfredo sauce is lower in Sugar (difference - 0.93g)
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 minerals?
?
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. Pesto - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171579/nutrients
  2. Alfredo sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171603/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.