Pesto vs. Soy sauce — In-Depth Nutrition Comparison
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How are pesto and soy sauce different?
- Pesto is higher in vitamin K, vitamin E, vitamin B2, vitamin A, vitamin B5, calcium, and phosphorus; however, soy sauce is richer in manganese.
- Daily need coverage for sodium for soy sauce is 213% higher.
- Soy sauce has less saturated fat.
Sauce, pesto, ready-to-serve, refrigerated and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +827.3% |
| Contains more PotassiumPotassium | +28.7% |
| Contains more CopperCopper | +86% |
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +64.5% |
| Contains less SodiumSodium | -89% |
| Contains more MagnesiumMagnesium | +57.4% |
| Contains more IronIron | +154.4% |
| Contains more ManganeseManganese | +73.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +415.2% |
| Contains more Vitamin B2Vitamin B2 | +334.5% |
| Contains more Vitamin B5Vitamin B5 | +472.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +319.9% |
| Contains more Vitamin B6Vitamin B6 | +11.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.8% |
| Contains more FatsFats | +6496.5% |
| Contains more CarbsCarbs | +104.7% |
| Contains more WaterWater | +82.5% |
| Contains more OtherOther | +334.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25076.1% |
| Contains more Poly. FatPolyunsaturated fat | +2389% |
| Contains less Sat. FatSaturated fat | -99% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +30.4% |
~equal in
Fructose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 603mg | 5493mg | 213% |
| Vitamin K | 151.1µg | 0µg | 126% |
| Fats | 37.6g | 0.57g | 57% |
| Monounsaturated fat | 22.155g | 0.088g | 55% |
| Vitamin E | 7.27mg | 0mg | 48% |
| Polyunsaturated fat | 6.546g | 0.263g | 42% |
| Vitamin B2 | 0.717mg | 0.165mg | 42% |
| Saturated fat | 7.07g | 0.073g | 32% |
| Vitamin B5 | 1.7mg | 0.297mg | 28% |
| Calcium | 306mg | 33mg | 27% |
| Manganese | 0.586mg | 1.018mg | 19% |
| Calories | 418kcal | 53kcal | 18% |
| Phosphorus | 273mg | 166mg | 15% |
| Iron | 0.57mg | 1.45mg | 11% |
| Vitamin B1 | 0.17mg | 0.033mg | 11% |
| Vitamin B3 | 0.523mg | 2.196mg | 10% |
| Vitamin A | 77µg | 0µg | 9% |
| Magnesium | 47mg | 74mg | 6% |
| Zinc | 1.33mg | 0.87mg | 4% |
| Copper | 0.08mg | 0.043mg | 4% |
| Fiber | 1.8g | 0.8g | 4% |
| Potassium | 560mg | 435mg | 4% |
| Choline | 18.3mg | 3% | |
| Protein | 9.83g | 8.14g | 3% |
| Carbs | 10.09g | 4.93g | 2% |
| Vitamin B6 | 0.133mg | 0.148mg | 1% |
| Folate | 16µg | 14µg | 1% |
| Selenium | 0.5µg | 1% | |
| Starch | 2.2g | 1% | |
| Net carbs | 8.29g | 4.13g | N/A |
| Sugar | 6.33g | 0.4g | N/A |
| Trans fat | 0.398g | 0g | N/A |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.318mg | 0% | |
| Leucine | 0.537mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.353mg | 0% | |
| Valine | 0.332mg | 0% | |
| Histidine | 0.174mg | 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 | N/A | |
| Omega-6 - Linoleic acid | 4.783g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
70%
12%
Minerals Daily Need Coverage Score
53%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 5.93g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 6.997g)
Which food is lower in Cholesterol?
Pesto is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Pesto contains less Sodium (difference - 4890mg)
Which food is lower in glycemic index?
Pesto is lower in glycemic index (difference - 15)
Which food is cheaper?
Pesto is cheaper (difference - $3.4)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.