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  6. Pesto vs. Salsa

Pesto vs. Salsa — In-Depth Nutrition Comparison

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The main differences between pesto and salsa

  • Pesto is richer in vitamin B2, phosphorus, calcium, vitamin A, zinc, vitamin B1, and potassium, yet salsa is richer in iron.
  • Daily need coverage for vitamin B2 for pesto is 53% higher.
  • Pesto contains 244 times more saturated fat than salsa. Pesto contains 7.07g of saturated fat, while salsa contains 0.029g.

Food types used in this article are Sauce, pesto, ready-to-serve, refrigerated and USDA Commodity, salsa.

Infographic

Pesto vs Salsa 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%
Salsa
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +193.8%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +107.4%
Contains more ZincZinc +682.4%
Contains more PhosphorusPhosphorus +810%
Contains more ManganeseManganese +∞%
Contains more IronIron +293%
Contains more CopperCopper +20%
Contains less SodiumSodium -28.7%

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%
Salsa
Salsa
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 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +2290%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B6Vitamin B6 +12%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Salsa DV% diff.
Vitamin K 151.1µg 126%
Fats 37.6g 0.2g 58%
Monounsaturated fat 22.155g 0.016g 55%
Vitamin B2 0.717mg 0.03mg 53%
Vitamin E 7.27mg 48%
Polyunsaturated fat 6.546g 0.107g 43%
Phosphorus 273mg 30mg 35%
Vitamin B5 1.7mg 34%
Saturated fat 7.07g 0.029g 32%
Calcium 306mg 12mg 29%
Manganese 0.586mg 25%
Iron 0.57mg 2.24mg 21%
Calories 418kcal 36kcal 19%
Protein 9.83g 1.5g 17%
Zinc 1.33mg 0.17mg 11%
Vitamin B1 0.17mg 0.05mg 10%
Potassium 560mg 270mg 9%
Sodium 603mg 430mg 8%
Magnesium 47mg 16mg 7%
Vitamin A 77µg 28µg 5%
Vitamin C 0mg 4mg 4%
Vitamin B3 0.523mg 1.08mg 3%
Fiber 1.8g 1.4g 2%
Copper 0.08mg 0.096mg 2%
Carbs 10.09g 7g 1%
Starch 2.2g 1%
Selenium 0.4µg 1%
Vitamin B6 0.133mg 0.149mg 1%
Folate 16µg 19µg 1%
Protein per 100 calories 2.4g 4.2g N/A
Calories per 10 g protein 425kcal 240kcal N/A
Weight per 100 calories 24g 278g N/A
Unsaturated / Saturated Fat ratio 4.1 4.2 N/A
Net carbs 8.29g 5.6g N/A
Sugar 6.33g N/A
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
Salsa
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +555.3%
Contains more FatsFats +18700%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +118.8%
Contains more WaterWater +130.1%

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
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +138368.8%
Contains more Poly. FatPolyunsaturated fat +6017.8%
Contains less Sat. FatSaturated fat -99.6%

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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

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.