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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.

Infographic

Pesto vs Soy 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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.
Pesto
Pesto
7
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% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Soy sauce 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%
Vitamin B2 0.717mg 0.165mg 42%
Polyunsaturated fat 6.546g 0.263g 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%
Potassium 560mg 435mg 4%
Fiber 1.8g 0.8g 4%
Copper 0.08mg 0.043mg 4%
Zinc 1.33mg 0.87mg 4%
Protein 9.83g 8.14g 3%
Choline 18.3mg 3%
Carbs 10.09g 4.93g 2%
Starch 2.2g 1%
Selenium 0.5µg 1%
Vitamin B6 0.133mg 0.148mg 1%
Folate 16µg 14µg 1%
Protein per 100 calories 2.4g 15g N/A
Calories per 10 g protein 425kcal 65kcal N/A
Weight per 100 calories 24g 189g N/A
Unsaturated / Saturated Fat ratio 4.1 4.8 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pesto
Pesto
3
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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
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
Pesto
Pesto
3
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
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.