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Pesto vs. Fish sauce — In-Depth Nutrition Comparison

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A recap on the differences between pesto and fish sauce

  • Pesto is higher in vitamin K, vitamin B2, vitamin E, phosphorus, vitamin B5, vitamin A, and calcium, yet fish sauce is higher in magnesium.
  • Fish sauce covers your daily sodium needs 315% more than pesto.
  • The amount of saturated fat in fish sauce is lower.

Food varieties used in this article are Sauce, pesto, ready-to-serve, refrigerated and Sauce, fish, ready-to-serve.

Infographic

Pesto vs Fish 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
Pesto
7
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +611.6%
Contains more PotassiumPotassium +94.4%
Contains more CopperCopper +60%
Contains more ZincZinc +565%
Contains more PhosphorusPhosphorus +3800%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +151.5%
Contains more MagnesiumMagnesium +272.3%
Contains more IronIron +36.8%

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
6
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 1.7% 0% 1.3% 0% 3% 13% 43% 7.1% 91% 60% 0% 38%
Contains more Vitamin AVitamin A +1825%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1316.7%
Contains more Vitamin B2Vitamin B2 +1157.9%
Contains more Vitamin B5Vitamin B5 +1340.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +342.3%
Contains more Vitamin B6Vitamin B6 +197.7%
Contains more FolateFolate +218.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Fish sauce DV% diff.
Sodium 603mg 7851mg 315%
Vitamin K 151.1µg 0µg 126%
Fats 37.6g 0.01g 58%
Monounsaturated fat 22.155g 0.002g 55%
Vitamin B2 0.717mg 0.057mg 51%
Vitamin E 7.27mg 0mg 48%
Polyunsaturated fat 6.546g 0.003g 44%
Phosphorus 273mg 7mg 38%
Vitamin B5 1.7mg 0.118mg 32%
Saturated fat 7.07g 0.003g 32%
Magnesium 47mg 175mg 30%
Calcium 306mg 43mg 26%
Vitamin B6 0.133mg 0.396mg 20%
Vitamin B12 0.48µg 20%
Calories 418kcal 35kcal 19%
Selenium 9.1µg 17%
Manganese 0.586mg 0.233mg 15%
Vitamin B1 0.17mg 0.012mg 13%
Vitamin B3 0.523mg 2.313mg 11%
Protein 9.83g 5.06g 10%
Zinc 1.33mg 0.2mg 10%
Folate 16µg 51µg 9%
Potassium 560mg 288mg 8%
Vitamin A 77µg 4µg 8%
Fiber 1.8g 0g 7%
Iron 0.57mg 0.78mg 3%
Copper 0.08mg 0.05mg 3%
Carbs 10.09g 3.64g 2%
Choline 13.2mg 2%
Vitamin C 0mg 0.5mg 1%
Starch 2.2g 1%
Protein per 100 calories 2.4g 14g N/A
Calories per 10 g protein 425kcal 69kcal N/A
Weight per 100 calories 24g 286g N/A
Unsaturated / Saturated Fat ratio 4.1 1.7 N/A
Net carbs 8.29g 3.64g N/A
Sugar 6.33g 3.64g N/A
Trans fat 0.398g N/A
Omega-3 - EPA 0.002g 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
Pesto
3
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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +94.3%
Contains more FatsFats +375900%
Contains more CarbsCarbs +177.2%
Contains more WaterWater +82.3%
Contains more OtherOther +477.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pesto
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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +1107650%
Contains more Poly. FatPolyunsaturated fat +218100%
Contains less Sat. FatSaturated fat -100%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.