Cheese sauce vs. Pesto — In-Depth Nutrition Comparison

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What are the main differences between cheese sauce and pesto?

Cheese sauce is richer in folate, carbs, and vitamin B3, yet pesto is richer in fats, manganese, calcium, and protein.
Cheese sauce's daily need coverage for sodium is 113% higher.
Cheese sauce has 8 times more folate than pesto. Cheese sauce has 134µg of folate, while pesto has 16µg.
Pesto contains less sodium.

We used Sauce, cheese sauce mix, dry and Sauce, pesto, ready-to-serve, refrigerated types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cheese sauce

Pesto

Contains more MagnesiumMagnesium	+30.6%
Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+30.8%
Contains more IronIron	+14%
Contains more ZincZinc	+19.8%
Contains less SodiumSodium	-81.2%
Contains more ManganeseManganese	+1026.9%

~equal in Copper ~0.08mg

~equal in Phosphorus ~273mg

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cheese sauce

Pesto

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+24.1%
Contains more Vitamin B3Vitamin B3	+358.7%
Contains more Vitamin B6Vitamin B6	+36.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+737.5%

Contains more Vitamin AVitamin A	+37.5%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+13.4%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.717mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		151.1µg	126%
Sodium	3202mg	603mg	113%
Omega-3 (ALA)		1.268g	79%
Vitamin E		7.27mg	48%
Monounsaturated fat	6.868g	22.155g	38%
Polyunsaturated fat	0.983g	6.546g	37%
Fats	18.33g	37.6g	30%
Folate	134µg	16µg	30%
Omega-6 (Linoleic acid)		4.783g	28%
Manganese	0.052mg	0.586mg	23%
Vitamin B12	0.46µg		19%
Carbs	60.52g	10.09g	17%
Vitamin B3	2.399mg	0.523mg	12%
Calcium	204mg	306mg	10%
Cholesterol	23mg		8%
Saturated fat	8.44g	7.07g	6%
Protein	7.68g	9.83g	4%
Potassium	428mg	560mg	4%
Vitamin B5	1.499mg	1.7mg	4%
Vitamin B6	0.182mg	0.133mg	4%
Magnesium	36mg	47mg	3%
Fiber	1g	1.8g	3%
Vitamin B1	0.211mg	0.17mg	3%
Vitamin B2	0.678mg	0.717mg	3%
Zinc	1.11mg	1.33mg	2%
Vitamin A	56µg	77µg	2%
Calories	438kcal	418kcal	1%
Vitamin C	0.9mg	0mg	1%
Iron	0.5mg	0.57mg	1%
Copper	0.085mg	0.08mg	1%
Starch		2.2g	1%
Phosphorus	283mg	273mg	1%
Protein per 100 calories	1.8g	2.4g	N/A
Calories per 10 g protein	570kcal	425kcal	N/A
Weight per 100 calories	23g	24g	N/A
Unsaturated / Saturated Fat ratio	0.93	4.1	N/A
Net carbs	59.52g	8.29g	N/A
Sugar	10.26g	6.33g	N/A
Trans fat		0.398g	N/A
Omega-3 (EPA)	0g	0.002g	N/A
Omega-3 (DPA)	0g	0.004g	N/A
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.058g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.007g	N/A
Omega-6 (Eicosadienoic acid)		0.021g	N/A