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 protein.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pesto

Alfredo sauce

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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pesto

Alfredo sauce

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%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.156mg

~equal in Vitamin B6 ~0.134mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	151.1µg	6.2µg	121%
Sodium	603mg	2590mg	86%
Omega-3 (ALA)	1.268g		79%
Vitamin B2	0.717mg	0.054mg	51%
Vitamin E	7.27mg	1.84mg	36%
Saturated fat	7.07g	13.18g	28%
Omega-6 (Linoleic acid)	4.783g		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%
Carbs	10.09g	36.52g	9%
Potassium	560mg	254mg	9%
Calories	418kcal	535kcal	6%
Iron	0.57mg	0.94mg	5%
Magnesium	47mg	32mg	4%
Vitamin A	77µg	54µg	3%
Folate	16µg	4µg	3%
Fats	37.6g	36.35g	2%
Copper	0.08mg	0.064mg	2%
Fiber	1.8g	2g	1%
Zinc	1.33mg	1.49mg	1%
Starch	2.2g		1%
Vitamin B1	0.17mg	0.156mg	1%
Protein per 100 calories	2.4g	2.9g	N/A
Calories per 10 g protein	425kcal	349kcal	N/A
Weight per 100 calories	24g	19g	N/A
Unsaturated / Saturated Fat ratio	4.1	1.7	N/A
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 (DPA)	0.004g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.002g		N/A
Omega-6 (Gamma-linolenic acid)	0.058g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.007g		N/A
Omega-6 (Eicosadienoic acid)	0.021g		N/A