Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Pesto
  5. Compare
  6. Pesto vs. Flaxseed oil

Pesto vs. Flaxseed oil — In-Depth Nutrition Comparison

Compare

Summary of differences between pesto and flaxseed oil

  • Flaxseed oil has less vitamin K, vitamin E, phosphorus, calcium, manganese, potassium, zinc, and magnesium than pesto.
  • Pesto covers your daily need for vitamin K, 123% more than flaxseed oil.
  • Pesto has 101 times more sodium than flaxseed oil. While pesto has 603mg of sodium, flaxseed oil has only 6mg.

These are the specific foods used in this comparison Sauce, pesto, ready-to-serve, refrigerated and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Pesto vs Flaxseed 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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more MagnesiumMagnesium +213.3%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +1706.5%
Contains more IronIron +67.6%
Contains more CopperCopper +19.4%
Contains more ZincZinc +329%
Contains more PhosphorusPhosphorus +911.1%
Contains more ManganeseManganese +315.6%
Contains less SodiumSodium -99%
~equal in Selenium ~µg

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% 0% 0% 14% 0% 0% 0% 0% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +923.9%
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 +4478.8%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Pesto Flaxseed oil DV% diff.
Polyunsaturated fat 6.546g 64.876g 389%
Vitamin K 151.1µg 3.3µg 123%
Fats 37.6g 99.01g 94%
Vitamin B2 0.717mg 55%
Vitamin E 7.27mg 0.71mg 44%
Phosphorus 273mg 27mg 35%
Vitamin B5 1.7mg 34%
Calcium 306mg 9mg 30%
Sodium 603mg 6mg 26%
Calories 418kcal 878kcal 23%
Protein 9.83g 0.37g 19%
Manganese 0.586mg 0.141mg 19%
Potassium 560mg 31mg 16%
Vitamin B1 0.17mg 14%
Vitamin B6 0.133mg 10%
Zinc 1.33mg 0.31mg 9%
Vitamin A 77µg 9%
Saturated fat 7.07g 9.047g 9%
Magnesium 47mg 15mg 8%
Fiber 1.8g 7%
Folate 16µg 4%
Monounsaturated fat 22.155g 20.634g 4%
Carbs 10.09g 0.39g 3%
Iron 0.57mg 0.34mg 3%
Vitamin B3 0.523mg 3%
Copper 0.08mg 0.067mg 1%
Starch 2.2g 1%
Protein per 100 calories 2.4g 0.04g N/A
Calories per 10 g protein 425kcal 23730kcal N/A
Weight per 100 calories 24g 11g N/A
Unsaturated / Saturated Fat ratio 4.1 9.5 N/A
Net carbs 8.29g 0.39g N/A
Sugar 6.33g N/A
Trans fat 0.398g 0.184g N/A
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - ALA 1.268g 48.93g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g 0.077g N/A
Omega-6 - Gamma-linoleic acid 0.058g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g 0.026g N/A
Omega-6 - Eicosadienoic acid 0.021g 0.034g N/A
Omega-6 - Linoleic acid 4.783g 15.679g 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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +2556.8%
Contains more CarbsCarbs +2487.2%
Contains more WaterWater +24262.5%
Contains more OtherOther +4900%
Contains more FatsFats +163.3%

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
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -21.9%
Contains more Poly. FatPolyunsaturated fat +891.1%
~equal in Monounsaturated fat ~20.634g

People also compare

Pesto
Pesto vs Soy sauce
Soy sauce
Pesto
Pesto vs Almond paste
Almond paste
Pesto
Pesto vs Tomato paste
Tomato paste
Flaxseed oil
Flaxseed oil vs Walnut oil
Walnut oil
Flaxseed oil
Flaxseed oil vs Cottonseed oil
Cottonseed oil
Flaxseed oil
Flaxseed oil vs Sunflower oil
Sunflower oil

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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.