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Pesto vs. Tomato paste — In-Depth Nutrition Comparison

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Important differences between Pesto and Tomato paste

  • Pesto has more Vitamin K, Vitamin B2, Vitamin B5, Phosphorus, and Calcium, however, Tomato paste has more Copper, Iron, and Vitamin C.
  • Pesto's daily need coverage for Vitamin K is 116% more.
  • Pesto has 71 times more Saturated Fat than Tomato paste. Pesto has 7.07g of Saturated Fat, while Tomato paste has 0.1g.

The food varieties used in the comparison are Sauce, pesto, ready-to-serve, refrigerated and Tomato products, canned, paste, without salt added.

Infographic

Pesto vs Tomato paste 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
5
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +11.9%
Contains more CalciumCalcium +750%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +228.9%
Contains more ManganeseManganese +94%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +422.8%
Contains more CopperCopper +356.3%
Contains less SodiumSodium -90.2%

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
6
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 73% 92% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin E Vitamin E +69.1%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin B2Vitamin B2 +368.6%
Contains more Vitamin B5Vitamin B5 +1097.2%
Contains more Vitamin KVitamin K +1225.4%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +488.1%
Contains more Vitamin B6Vitamin B6 +62.4%
~equal in Vitamin A ~1525IU
~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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +127.5%
Contains more FatsFats +7900%
Contains more OtherOther +25%
Contains more CarbsCarbs +87.4%
Contains more WaterWater +88.6%

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
31% 20% 49%
Saturated Fat: Sat. Fat 0.1 g
Monounsaturated Fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated Fat +32967.2%
Contains more Poly. FatPolyunsaturated fat +3991.3%
Contains less Sat. FatSaturated Fat -98.6%

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
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +900%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2400%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pesto Tomato paste Opinion
Calories 418kcal 82kcal Pesto
Protein 9.83g 4.32g Pesto
Fats 37.6g 0.47g Pesto
Vitamin C 0mg 21.9mg Tomato paste
Net carbs 8.29g 14.81g Tomato paste
Carbs 10.09g 18.91g Tomato paste
Magnesium 47mg 42mg Pesto
Calcium 306mg 36mg Pesto
Potassium 560mg 1014mg Tomato paste
Iron 0.57mg 2.98mg Tomato paste
Sugar 6.33g 12.18g Pesto
Fiber 1.8g 4.1g Tomato paste
Copper 0.08mg 0.365mg Tomato paste
Zinc 1.33mg 0.63mg Pesto
Starch 2.2g 0.22g Pesto
Phosphorus 273mg 83mg Pesto
Sodium 603mg 59mg Tomato paste
Vitamin A 1544IU 1525IU Pesto
Vitamin A RAE 77µg 76µg Pesto
Vitamin E 7.27mg 4.3mg Pesto
Manganese 0.586mg 0.302mg Pesto
Selenium 5.3µg Tomato paste
Vitamin B1 0.17mg 0.06mg Pesto
Vitamin B2 0.717mg 0.153mg Pesto
Vitamin B3 0.523mg 3.076mg Tomato paste
Vitamin B5 1.7mg 0.142mg Pesto
Vitamin B6 0.133mg 0.216mg Tomato paste
Vitamin K 151.1µg 11.4µg Pesto
Folate 16µg 12µg Pesto
Trans Fat 0.398g 0g Tomato paste
Choline 38.5mg Tomato paste
Saturated Fat 7.07g 0.1g Tomato paste
Monounsaturated Fat 22.155g 0.067g Pesto
Polyunsaturated fat 6.546g 0.16g Pesto
Tryptophan 0.031mg Tomato paste
Threonine 0.133mg Tomato paste
Isoleucine 0.089mg Tomato paste
Leucine 0.124mg Tomato paste
Lysine 0.134mg Tomato paste
Methionine 0.027mg Tomato paste
Phenylalanine 0.13mg Tomato paste
Valine 0.088mg Tomato paste
Histidine 0.071mg Tomato paste
Fructose 0g 5.85g Tomato paste
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 Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
75%
Pesto
37%
Tomato paste
Minerals Daily Need Coverage Score
53%
Pesto
49%
Tomato paste

Comparison summary

Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 544mg)
Which food is lower in Saturated Fat?
Tomato paste
Tomato paste is lower in Saturated Fat (difference - 6.97g)
Which food is lower in Cholesterol?
Pesto
Pesto is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Pesto
Pesto is lower in Sugar (difference - 5.85g)
Which food is lower in glycemic index?
Pesto
Pesto is lower in glycemic index (difference - 45)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.