Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pesto vs. Soy sauce — In-Depth Nutrition Comparison

Compare

How are Pesto and Soy sauce different?

  • Pesto is higher in Vitamin K, Vitamin E, Vitamin B2, Vitamin B5, Calcium, Phosphorus, and Vitamin B1, however, Soy sauce is richer in Manganese.
  • Daily need coverage for Sodium from 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
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
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% 93% 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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pesto Soy sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pesto Soy sauce Opinion
Calories 418kcal 53kcal Pesto
Protein 9.83g 8.14g Pesto
Fats 37.6g 0.57g Pesto
Net carbs 8.29g 4.13g Pesto
Carbs 10.09g 4.93g Pesto
Magnesium 47mg 74mg Soy sauce
Calcium 306mg 33mg Pesto
Potassium 560mg 435mg Pesto
Iron 0.57mg 1.45mg Soy sauce
Sugar 6.33g 0.4g Soy sauce
Fiber 1.8g 0.8g Pesto
Copper 0.08mg 0.043mg Pesto
Zinc 1.33mg 0.87mg Pesto
Starch 2.2g Pesto
Phosphorus 273mg 166mg Pesto
Sodium 603mg 5493mg Pesto
Vitamin A 1544IU 0IU Pesto
Vitamin A 77µg 0µg Pesto
Vitamin E 7.27mg 0mg Pesto
Manganese 0.586mg 1.018mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin B1 0.17mg 0.033mg Pesto
Vitamin B2 0.717mg 0.165mg Pesto
Vitamin B3 0.523mg 2.196mg Soy sauce
Vitamin B5 1.7mg 0.297mg Pesto
Vitamin B6 0.133mg 0.148mg Soy sauce
Vitamin K 151.1µg 0µg Pesto
Folate 16µg 14µg Pesto
Trans Fat 0.398g 0g Soy sauce
Choline 18.3mg Soy sauce
Saturated Fat 7.07g 0.073g Soy sauce
Monounsaturated Fat 22.155g 0.088g Pesto
Polyunsaturated fat 6.546g 0.263g Pesto
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Omega-3 - EPA 0.002g 0g Pesto
Omega-3 - ALA 1.268g Pesto
Omega-3 - DPA 0.004g 0g Pesto
Omega-3 - Eicosatrienoic acid 0.002g Pesto
Omega-6 - Gamma-linoleic acid 0.058g Pesto
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Pesto
Omega-6 - Eicosadienoic acid 0.021g Pesto
Omega-6 - Linoleic acid 4.783g Pesto

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pesto Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
75%
Pesto
12%
Soy sauce
Minerals Daily Need Coverage Score
53%
Pesto
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 5.93g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 6.997g)
Which food is lower in Cholesterol?
Pesto
Pesto is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Pesto
Pesto contains less Sodium (difference - 4890mg)
Which food is lower in glycemic index?
Pesto
Pesto is lower in glycemic index (difference - 15)
Which food is cheaper?
Pesto
Pesto is cheaper (difference - $3.4)
Which food is richer in minerals?
?
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?
?
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.

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.