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  6. Pesto vs. Fish oil

Pesto vs. Fish oil — In-Depth Nutrition Comparison

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Significant differences between pesto and fish oil

  • The amount of vitamin B2, phosphorus, vitamin B5, vitamin A, calcium, manganese, potassium, and vitamin B1 in pesto is higher than in fish oil.
  • Fish oil covers your daily saturated fat needs 114% more than pesto.
  • Fish oil contains less sodium.

Specific food types used in this comparison are Sauce, pesto, ready-to-serve, refrigerated and Fish oil, sardine.

Infographic

Pesto vs Fish oil 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
8
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 26% 145% 43% 165% 9.8% 102% 31% 0% 378% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Fish oil DV% diff.
Cholesterol 710mg 237%
Polyunsaturated fat 6.546g 31.867g 169%
Vitamin K 151.1µg 126%
Saturated fat 7.07g 29.892g 104%
Fats 37.6g 100g 96%
Vitamin B2 0.717mg 0mg 55%
Vitamin E 7.27mg 48%
Vitamin D* 332 IU 42%
Vitamin D 8.3µg 42%
Phosphorus 273mg 0mg 39%
Vitamin B5 1.7mg 0mg 34%
Calcium 306mg 0mg 31%
Monounsaturated fat 22.155g 33.841g 29%
Sodium 603mg 0mg 26%
Manganese 0.586mg 0mg 25%
Calories 418kcal 902kcal 24%
Protein 9.83g 0g 20%
Potassium 560mg 0mg 16%
Vitamin B1 0.17mg 0mg 14%
Zinc 1.33mg 0mg 12%
Magnesium 47mg 0mg 11%
Vitamin B6 0.133mg 0mg 10%
Copper 0.08mg 0mg 9%
Vitamin A 77µg 0µg 9%
Iron 0.57mg 0mg 7%
Fiber 1.8g 0g 7%
Folate 16µg 0µg 4%
Carbs 10.09g 0g 3%
Vitamin B3 0.523mg 0mg 3%
Starch 2.2g 1%
Protein per 100 calories 2.4g 0g N/A
Calories per 10 g protein 425kcal N/A
Weight per 100 calories 24g 11g N/A
Unsaturated / Saturated Fat ratio 4.1 2.2 N/A
Net carbs 8.29g 0g N/A
Sugar 6.33g N/A
Trans fat 0.398g N/A
Omega-3 - EPA 0.002g 10.137g N/A
Omega-3 - DHA 0g 10.656g N/A
Omega-3 - ALA 1.268g N/A
Omega-3 - DPA 0.004g 1.973g 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
Pesto
4
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +166%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pesto
Pesto
1
20% 62% 18%
Saturated fat: Sat. Fat 7.07 g
Monounsaturated fat: Mono. Fat 22.155 g
Polyunsaturated fat: Poly. Fat 6.546 g
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +52.7%
Contains more Poly. FatPolyunsaturated fat +386.8%

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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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.