Olive oil vs. Pesto — In-Depth Nutrition Comparison

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How are olive oil and pesto different?

Olive oil is higher in fats and vitamin E; however, pesto is richer in vitamin K, vitamin B2, phosphorus, vitamin B5, calcium, and manganese.
Daily need coverage for fats for olive oil is 96% higher.
Olive oil contains 2 times more vitamin E than pesto. While olive oil contains 14.35mg of vitamin E, pesto contains only 7.27mg.
Pesto has less saturated fat.

Oil, olive, salad or cooking and Sauce, pesto, ready-to-serve, refrigerated are the varieties used in this article.

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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.

Olive oil

Pesto

Contains less SodiumSodium

-99.7%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+30500%
Contains more PotassiumPotassium	+55900%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%

~equal in Iron ~0.57mg

~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.

Olive oil

Pesto

Contains more Vitamin EVitamin E

+97.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+151%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	72.961g	22.155g	127%
Fats	100g	37.6g	96%
Omega-3 (ALA)		1.268g	79%
Vitamin K	60.2µg	151.1µg	76%
Vitamin B2	0mg	0.717mg	55%
Vitamin E	14.35mg	7.27mg	47%
Phosphorus	0mg	273mg	39%
Vitamin B5	0mg	1.7mg	34%
Calcium	1mg	306mg	31%
Saturated fat	13.808g	7.07g	31%
Omega-6 (Linoleic acid)		4.783g	28%
Polyunsaturated fat	10.523g	6.546g	27%
Sodium	2mg	603mg	26%
Manganese	0mg	0.586mg	25%
Calories	884kcal	418kcal	23%
Protein	0g	9.83g	20%
Potassium	1mg	560mg	16%
Vitamin B1	0mg	0.17mg	14%
Zinc	0mg	1.33mg	12%
Magnesium	0mg	47mg	11%
Vitamin B6	0mg	0.133mg	10%
Copper	0mg	0.08mg	9%
Vitamin A	0µg	77µg	9%
Fiber	0g	1.8g	7%
Folate	0µg	16µg	4%
Carbs	0g	10.09g	3%
Vitamin B3	0mg	0.523mg	3%
Starch		2.2g	1%
Protein per 100 calories	0g	2.4g	N/A
Calories per 10 g protein		425kcal	N/A
Weight per 100 calories	11g	24g	N/A
Unsaturated / Saturated Fat ratio	6	4.1	N/A
Net carbs	0g	8.29g	N/A
Iron	0.56mg	0.57mg	0%
Sugar	0g	6.33g	N/A
Trans fat		0.398g	N/A
Choline	0.3mg		0%
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