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Pesto vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between pesto and marinara sauce

  • Pesto has more vitamin K, vitamin B2, phosphorus, vitamin E, calcium, manganese, and vitamin A; however, marinara sauce has more vitamin B3.
  • Pesto's daily need coverage for vitamin K is 114% more.
  • Pesto has 42 times more saturated fat than marinara sauce. Pesto has 7.07g of saturated fat, while marinara sauce has 0.17g.

The food varieties used in the comparison are Sauce, pesto, ready-to-serve, refrigerated and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Pesto vs Marinara 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
6
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +75.5%
Contains more ZincZinc +565%
Contains more PhosphorusPhosphorus +702.9%
Contains more ManganeseManganese +327.7%
Contains more IronIron +36.8%
Contains less SodiumSodium -95%
~equal in Copper ~0.081mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 26% 145% 0% 43% 165% 9.8% 102% 31% 0% 378% 12% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +202.9%
Contains more Vitamin B1Vitamin B1 +608.3%
Contains more Vitamin B2Vitamin B2 +1075.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +987.1%
Contains more FolateFolate +23.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +648.9%
Contains more Vitamin B6Vitamin B6 +30.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Marinara sauce DV% diff.
Vitamin K 151.1µg 13.9µg 114%
Fats 37.6g 1.48g 56%
Monounsaturated fat 22.155g 0.377g 54%
Vitamin B2 0.717mg 0.061mg 50%
Polyunsaturated fat 6.546g 0.508g 40%
Vitamin B5 1.7mg 34%
Phosphorus 273mg 34mg 34%
Vitamin E 7.27mg 2.4mg 32%
Saturated fat 7.07g 0.17g 31%
Calcium 306mg 27mg 28%
Sodium 603mg 30mg 25%
Vitamin B3 0.523mg 3.917mg 21%
Manganese 0.586mg 0.137mg 20%
Calories 418kcal 51kcal 18%
Protein 9.83g 1.41g 17%
Vitamin B1 0.17mg 0.024mg 12%
Zinc 1.33mg 0.2mg 10%
Potassium 560mg 319mg 7%
Magnesium 47mg 18mg 7%
Vitamin A 77µg 33µg 5%
Vitamin B6 0.133mg 0.173mg 3%
Iron 0.57mg 0.78mg 3%
Choline 13.7mg 2%
Selenium 1.1µg 2%
Vitamin C 0mg 2mg 2%
Cholesterol 2mg 1%
Carbs 10.09g 8.06g 1%
Starch 2.2g 1%
Folate 16µg 13µg 1%
Net carbs 8.29g 6.26g N/A
Sugar 6.33g 5.5g N/A
Fiber 1.8g 1.8g 0%
Copper 0.08mg 0.081mg 0%
Trans fat 0.398g N/A
Omega-3 - EPA 0.002g 0g 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
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +597.2%
Contains more FatsFats +2440.5%
Contains more CarbsCarbs +25.2%
Contains more OtherOther +110.8%
Contains more WaterWater +124.2%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +5776.7%
Contains more Poly. FatPolyunsaturated fat +1188.6%
Contains less Sat. FatSaturated fat -97.6%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.