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Fish sauce vs. Pesto — In-Depth Nutrition Comparison

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A recap on the differences between fish sauce and pesto

  • Fish sauce is higher in magnesium, yet pesto is higher in vitamin K, fats, vitamin B2, vitamin E, phosphorus, vitamin B5, and calcium.
  • Fish sauce covers your daily sodium needs 315% more than pesto.
  • Fish sauce contains 4 times more magnesium than pesto. While fish sauce contains 175mg of magnesium, pesto contains only 47mg.
  • The amount of sodium in pesto is lower.

Food varieties used in this article are Sauce, fish, ready-to-serve and Sauce, pesto, ready-to-serve, refrigerated.

Infographic

Fish sauce vs Pesto infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Pesto
Pesto
7
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%
Contains more MagnesiumMagnesium +272.3%
Contains more IronIron +36.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +611.6%
Contains more PotassiumPotassium +94.4%
Contains more CopperCopper +60%
Contains more ZincZinc +565%
Contains more PhosphorusPhosphorus +3800%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +151.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 1.3% 0% 3% 13% 43% 7.1% 91% 60% 0% 38%
Pesto
Pesto
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 26% 145% 43% 165% 9.8% 102% 31% 0% 378% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +342.3%
Contains more Vitamin B6Vitamin B6 +197.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +218.8%
Contains more Vitamin AVitamin A +1825%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1316.7%
Contains more Vitamin B2Vitamin B2 +1157.9%
Contains more Vitamin B5Vitamin B5 +1340.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Fish sauce Pesto DV% diff.
Sodium 7851mg 603mg 315%
Vitamin K 0µg 151.1µg 126%
Omega-3 (ALA) 1.268g 79%
Fats 0.01g 37.6g 58%
Monounsaturated fat 0.002g 22.155g 55%
Vitamin B2 0.057mg 0.717mg 51%
Vitamin E 0mg 7.27mg 48%
Polyunsaturated fat 0.003g 6.546g 44%
Phosphorus 7mg 273mg 38%
Vitamin B5 0.118mg 1.7mg 32%
Saturated fat 0.003g 7.07g 32%
Magnesium 175mg 47mg 30%
Omega-6 (Linoleic acid) 4.783g 28%
Calcium 43mg 306mg 26%
Vitamin B6 0.396mg 0.133mg 20%
Vitamin B12 0.48µg 20%
Calories 35kcal 418kcal 19%
Selenium 9.1µg 17%
Manganese 0.233mg 0.586mg 15%
Vitamin B1 0.012mg 0.17mg 13%
Vitamin B3 2.313mg 0.523mg 11%
Protein 5.06g 9.83g 10%
Zinc 0.2mg 1.33mg 10%
Folate 51µg 16µg 9%
Potassium 288mg 560mg 8%
Vitamin A 4µg 77µg 8%
Fiber 0g 1.8g 7%
Iron 0.78mg 0.57mg 3%
Copper 0.05mg 0.08mg 3%
Carbs 3.64g 10.09g 2%
Choline 13.2mg 2%
Vitamin C 0.5mg 0mg 1%
Starch 2.2g 1%
Protein per 100 calories 14g 2.4g N/A
Calories per 10 g protein 69kcal 425kcal N/A
Weight per 100 calories 286g 24g N/A
Unsaturated / Saturated Fat ratio 1.7 4.1 N/A
Net carbs 3.64g 8.29g N/A
Sugar 3.64g 6.33g N/A
Trans fat 0.398g N/A
Omega-3 (EPA) 0.001g 0.002g N/A
Omega-3 (DHA) 0.002g 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Pesto
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
Contains more WaterWater +82.3%
Contains more ProteinProtein +94.3%
Contains more FatsFats +375900%
Contains more CarbsCarbs +177.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Pesto
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
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1107650%
Contains more Poly. FatPolyunsaturated fat +218100%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/nutrients
  2. Pesto - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171579/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.