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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, 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
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% 93% 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% 13% 37% 0% 39% 12% 39% 63% 31% 48% 16% 3% 0%
Contains more Vitamin AVitamin A +624.9%
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

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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pesto Alfredo sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 is lower in Cholesterol?
Pesto
Pesto is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Pesto
Pesto contains less Sodium (difference - 1987mg)
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.