Salsa vs. Pesto — In-Depth Nutrition Comparison
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The main differences between salsa and pesto
- Salsa is richer in iron, yet pesto is richer in vitamin B2, phosphorus, calcium, vitamin A, zinc, vitamin B1, and potassium.
- Daily need coverage for vitamin B2 for pesto is 53% higher.
- Salsa contains 4 times more iron than pesto. Salsa contains 2.24mg of iron, while pesto contains 0.57mg.
- Salsa contains less sodium.
Food types used in this article are USDA Commodity, salsa and Sauce, pesto, ready-to-serve, refrigerated.
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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 IronIron | +293% |
| Contains more CopperCopper | +20% |
| Contains less SodiumSodium | -28.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +193.8% |
| Contains more CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +107.4% |
| Contains more ZincZinc | +682.4% |
| Contains more PhosphorusPhosphorus | +810% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +106.5% |
| Contains more Vitamin B6Vitamin B6 | +12% |
| Contains more FolateFolate | +18.8% |
| Contains more Vitamin AVitamin A | +175% |
| Contains more Vitamin B1Vitamin B1 | +240% |
| Contains more Vitamin B2Vitamin B2 | +2290% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 151.1µg | 126% | |
| Fats | 0.2g | 37.6g | 58% |
| Monounsaturated fat | 0.016g | 22.155g | 55% |
| Vitamin B2 | 0.03mg | 0.717mg | 53% |
| Vitamin E | 7.27mg | 48% | |
| Polyunsaturated fat | 0.107g | 6.546g | 43% |
| Phosphorus | 30mg | 273mg | 35% |
| Vitamin B5 | 1.7mg | 34% | |
| Saturated fat | 0.029g | 7.07g | 32% |
| Calcium | 12mg | 306mg | 29% |
| Manganese | 0.586mg | 25% | |
| Iron | 2.24mg | 0.57mg | 21% |
| Calories | 36kcal | 418kcal | 19% |
| Protein | 1.5g | 9.83g | 17% |
| Zinc | 0.17mg | 1.33mg | 11% |
| Vitamin B1 | 0.05mg | 0.17mg | 10% |
| Potassium | 270mg | 560mg | 9% |
| Sodium | 430mg | 603mg | 8% |
| Magnesium | 16mg | 47mg | 7% |
| Vitamin A | 28µg | 77µg | 5% |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin B3 | 1.08mg | 0.523mg | 3% |
| Fiber | 1.4g | 1.8g | 2% |
| Copper | 0.096mg | 0.08mg | 2% |
| Folate | 19µg | 16µg | 1% |
| Selenium | 0.4µg | 1% | |
| Vitamin B6 | 0.149mg | 0.133mg | 1% |
| Starch | 2.2g | 1% | |
| Carbs | 7g | 10.09g | 1% |
| Net carbs | 5.6g | 8.29g | N/A |
| Sugar | 6.33g | N/A | |
| Trans fat | 0.398g | N/A | |
| Omega-3 - EPA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 1.268g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | 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
| Contains more WaterWater | +130.1% |
| Contains more ProteinProtein | +555.3% |
| Contains more FatsFats | +18700% |
| Contains more CarbsCarbs | +44.1% |
| Contains more OtherOther | +118.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +138368.8% |
| Contains more Poly. FatPolyunsaturated fat | +6017.8% |
