Pesto vs. Almond paste — In-Depth Nutrition Comparison

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What are the differences between pesto and almond paste?

Pesto is higher in vitamin K, vitamin B5, vitamin B2, and fats, yet almond paste is higher in vitamin E, copper, magnesium, and folate.
Pesto's daily need coverage for vitamin K is 126% more.
Pesto has 67 times more sodium than almond paste. While pesto has 603mg of sodium, almond paste has only 9mg.

We used Sauce, pesto, ready-to-serve, refrigerated and Nuts, almond paste types in this article.

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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

Almond paste

Contains more CalciumCalcium	+77.9%
Contains more PotassiumPotassium	+78.3%

Contains more MagnesiumMagnesium	+176.6%
Contains more IronIron	+180.7%
Contains more CopperCopper	+467.5%
Contains more ZincZinc	+11.3%
Contains less SodiumSodium	-98.5%
Contains more ManganeseManganese	+46.1%
Contains more SeleniumSelenium	+∞%

~equal in Phosphorus ~258mg

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

Almond paste

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+107.3%
Contains more Vitamin B2Vitamin B2	+73.2%
Contains more Vitamin B5Vitamin B5	+1404.4%
Contains more Vitamin B6Vitamin B6	+269.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+86.2%
Contains more Vitamin B3Vitamin B3	+171.9%
Contains more FolateFolate	+356.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	151.1µg	0µg	126%
Omega-3 (ALA)	1.268g		79%
Copper	0.08mg	0.454mg	42%
Vitamin E	7.27mg	13.54mg	42%
Vitamin B5	1.7mg	0.113mg	32%
Omega-6 (Linoleic acid)	4.783g		28%
Sodium	603mg	9mg	26%
Vitamin B2	0.717mg	0.414mg	23%
Magnesium	47mg	130mg	20%
Saturated fat	7.07g	2.629g	20%
Fats	37.6g	27.74g	15%
Folate	16µg	73µg	14%
Carbs	10.09g	47.81g	13%
Calcium	306mg	172mg	13%
Iron	0.57mg	1.6mg	13%
Fiber	1.8g	4.8g	12%
Manganese	0.586mg	0.856mg	12%
Monounsaturated fat	22.155g	18.012g	10%
Vitamin A	77µg	0µg	9%
Selenium		4.2µg	8%
Potassium	560mg	314mg	7%
Vitamin B1	0.17mg	0.082mg	7%
Vitamin B6	0.133mg	0.036mg	7%
Vitamin B3	0.523mg	1.422mg	6%
Choline		28.5mg	5%
Polyunsaturated fat	6.546g	5.821g	5%
Calories	418kcal	458kcal	2%
Protein	9.83g	9g	2%
Phosphorus	273mg	258mg	2%
Zinc	1.33mg	1.48mg	1%
Starch	2.2g		1%
Protein per 100 calories	2.4g	2g	N/A
Calories per 10 g protein	425kcal	509kcal	N/A
Weight per 100 calories	24g	22g	N/A
Unsaturated / Saturated Fat ratio	4.1	9.1	N/A
Vitamin C	0mg	0.1mg	0%
Net carbs	8.29g	43.01g	N/A
Sugar	6.33g	36.25g	N/A
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