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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, vitamin A, manganese, and vitamin B5, yet alfredo sauce is richer in phosphorus and calcium.
  • 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
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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.
Pesto
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 140% 22% 35% 21% 41% 178% 338% 7.3% 51%
Contains more MagnesiumMagnesium +46.9%
Contains more PotassiumPotassium +120.5%
Contains more CopperCopper +25%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +946.4%
Contains more CalciumCalcium +52.6%
Contains more IronIron +64.9%
Contains more ZincZinc +12%
Contains more PhosphorusPhosphorus +52%

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
6
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%
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% 18% 37% 0% 39% 12% 39% 63% 31% 48% 16% 3% 0%
Contains more Vitamin AVitamin A +42.6%
Contains more Vitamin EVitamin E +295.1%
Contains more Vitamin B2Vitamin B2 +1227.8%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin KVitamin K +2337.1%
Contains more FolateFolate +300%
Contains more Vitamin B3Vitamin B3 +295.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.156mg
~equal in Vitamin B6 ~0.134mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pesto Alfredo sauce DV% diff.
Vitamin K 151.1µg 6.2µg 121%
Sodium 603mg 2590mg 86%
Vitamin B2 0.717mg 0.054mg 51%
Vitamin E 7.27mg 1.84mg 36%
Saturated fat 7.07g 13.18g 28%
Manganese 0.586mg 0.056mg 23%
Monounsaturated fat 22.155g 13.669g 21%
Phosphorus 273mg 415mg 20%
Cholesterol 56mg 19%
Selenium 9.3µg 17%
Calcium 306mg 467mg 16%
Vitamin B12 0.38µg 16%
Polyunsaturated fat 6.546g 8.61g 14%
Vitamin B5 1.7mg 1.044mg 13%
Protein 9.83g 15.32g 11%
Vitamin B3 0.523mg 2.07mg 10%
Potassium 560mg 254mg 9%
Carbs 10.09g 36.52g 9%
Calories 418kcal 535kcal 6%
Iron 0.57mg 0.94mg 5%
Magnesium 47mg 32mg 4%
Folate 16µg 4µg 3%
Vitamin A 77µg 54µg 3%
Copper 0.08mg 0.064mg 2%
Fats 37.6g 36.35g 2%
Zinc 1.33mg 1.49mg 1%
Vitamin B1 0.17mg 0.156mg 1%
Starch 2.2g 1%
Fiber 1.8g 2g 1%
Net carbs 8.29g 34.52g N/A
Sugar 6.33g 5.4g N/A
Vitamin B6 0.133mg 0.134mg 0%
Trans fat 0.398g N/A
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - ALA 1.268g N/A
Omega-3 - DPA 0.004g 0g 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
Pesto
2
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
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 WaterWater +1801.5%
Contains more ProteinProtein +55.8%
Contains more CarbsCarbs +261.9%
Contains more OtherOther +178.9%
~equal in Fats ~36.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pesto
2
20% 62% 18%
Saturated fat: Sat. Fat 7.07 g
Monounsaturated fat: Mono. Fat 22.155 g
Polyunsaturated fat: Poly. Fat 6.546 g
37% 39% 24%
Saturated fat: Sat. Fat 13.18 g
Monounsaturated fat: Mono. Fat 13.669 g
Polyunsaturated fat: Poly. Fat 8.61 g
Contains less Sat. FatSaturated fat -46.4%
Contains more Mono. FatMonounsaturated fat +62.1%
Contains more Poly. FatPolyunsaturated fat +31.5%

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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. 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.