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  6. Pesto vs. Miso

Pesto vs. Miso — In-Depth Nutrition Comparison

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How are pesto and miso different?

  • Pesto is richer in vitamin K, vitamin E, vitamin B2, vitamin A, vitamin B5, and calcium, while miso is higher in copper and iron.
  • Miso covers your daily need for sodium, 136% more than pesto.
  • Pesto contains 727 times more vitamin E than miso. Pesto contains 7.27mg of vitamin E, while miso contains 0.01mg.
  • Miso is lower in saturated fat.

Sauce, pesto, ready-to-serve, refrigerated and Miso types were used in this article.

Infographic

Pesto vs Miso infographic
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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
4
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%
Miso
Miso
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +436.8%
Contains more PotassiumPotassium +166.7%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -83.8%
Contains more IronIron +336.8%
Contains more CopperCopper +425%
Contains more ZincZinc +92.5%
Contains more ManganeseManganese +46.6%
~equal in Magnesium ~48mg

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%
Miso
Miso
4
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% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin AVitamin A +1825%
Contains more Vitamin EVitamin E +72600%
Contains more Vitamin B1Vitamin B1 +73.5%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B5Vitamin B5 +404.5%
Contains more Vitamin KVitamin K +415.7%
Contains more Vitamin B3Vitamin B3 +73.2%
Contains more Vitamin B6Vitamin B6 +49.6%
Contains more FolateFolate +18.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Miso DV% diff.
Sodium 603mg 3728mg 136%
Vitamin K 151.1µg 29.3µg 102%
Monounsaturated fat 22.155g 1.118g 53%
Fats 37.6g 6.01g 49%
Vitamin E 7.27mg 0.01mg 48%
Copper 0.08mg 0.42mg 38%
Vitamin B2 0.717mg 0.233mg 37%
Vitamin B5 1.7mg 0.337mg 27%
Saturated fat 7.07g 1.025g 27%
Calcium 306mg 57mg 25%
Iron 0.57mg 2.49mg 24%
Polyunsaturated fat 6.546g 2.884g 24%
Phosphorus 273mg 159mg 16%
Fiber 1.8g 5.4g 14%
Selenium 7µg 13%
Choline 72.2mg 13%
Manganese 0.586mg 0.859mg 12%
Calories 418kcal 198kcal 11%
Zinc 1.33mg 2.56mg 11%
Potassium 560mg 210mg 10%
Vitamin A 77µg 4µg 8%
Fructose 0g 6g 8%
Protein 9.83g 12.79g 6%
Vitamin B1 0.17mg 0.098mg 6%
Carbs 10.09g 25.37g 5%
Vitamin B6 0.133mg 0.199mg 5%
Vitamin B12 0.08µg 3%
Vitamin B3 0.523mg 0.906mg 2%
Starch 2.2g 1%
Folate 16µg 19µg 1%
Protein per 100 calories 2.4g 6.5g N/A
Calories per 10 g protein 425kcal 155kcal N/A
Weight per 100 calories 24g 51g N/A
Unsaturated / Saturated Fat ratio 4.1 3.9 N/A
Net carbs 8.29g 19.97g N/A
Magnesium 47mg 48mg 0%
Sugar 6.33g 6.2g N/A
Trans fat 0.398g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%
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 0g N/A
Omega-6 - Linoleic acid 4.783g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pesto
Pesto
1
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
Miso
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more FatsFats +525.6%
Contains more ProteinProtein +30.1%
Contains more CarbsCarbs +151.4%
Contains more WaterWater +10.4%
Contains more OtherOther +266%

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
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +1881.7%
Contains more Poly. FatPolyunsaturated fat +127%
Contains less Sat. FatSaturated fat -85.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pesto
Pesto
4
26% 3% 70% 2%
Starch: 2.2 g
Sucrose: 0 g
Glucose: 0.23 g
Fructose: 0 g
Lactose: 5.94 g
Maltose: 0 g
Galactose: 0.15 g
Miso
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.