Marinara sauce vs. Pesto — In-Depth Nutrition Comparison

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Important differences between marinara sauce and pesto

Marinara sauce has more vitamin B3; however, pesto has more vitamin K, fats, vitamin B2, phosphorus, vitamin E, calcium, and protein.
Pesto's daily need coverage for vitamin K is 114% more.
Marinara sauce has 7 times more vitamin B3 than pesto. Marinara sauce has 3.917mg of vitamin B3, while pesto has 0.523mg.
Marinara sauce is lower in sodium.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Sauce, pesto, ready-to-serve, refrigerated.

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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.

Marinara sauce

Pesto

Contains more IronIron	+36.8%
Contains less SodiumSodium	-95%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+161.1%
Contains more CalciumCalcium	+1033.3%
Contains more PotassiumPotassium	+75.5%
Contains more ZincZinc	+565%
Contains more PhosphorusPhosphorus	+702.9%
Contains more ManganeseManganese	+327.7%

~equal in Copper ~0.08mg

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.

Marinara sauce

Pesto

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+648.9%
Contains more Vitamin B6Vitamin B6	+30.1%

Contains more Vitamin AVitamin A	+133.3%
Contains more Vitamin EVitamin E	+202.9%
Contains more Vitamin B1Vitamin B1	+608.3%
Contains more Vitamin B2Vitamin B2	+1075.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+987.1%
Contains more FolateFolate	+23.1%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	13.9µg	151.1µg	114%
Omega-3 (ALA)		1.268g	79%
Fats	1.48g	37.6g	56%
Monounsaturated fat	0.377g	22.155g	54%
Vitamin B2	0.061mg	0.717mg	50%
Polyunsaturated fat	0.508g	6.546g	40%
Phosphorus	34mg	273mg	34%
Vitamin B5		1.7mg	34%
Vitamin E	2.4mg	7.27mg	32%
Saturated fat	0.17g	7.07g	31%
Calcium	27mg	306mg	28%
Omega-6 (Linoleic acid)		4.783g	28%
Sodium	30mg	603mg	25%
Vitamin B3	3.917mg	0.523mg	21%
Manganese	0.137mg	0.586mg	20%
Calories	51kcal	418kcal	18%
Protein	1.41g	9.83g	17%
Vitamin B1	0.024mg	0.17mg	12%
Zinc	0.2mg	1.33mg	10%
Magnesium	18mg	47mg	7%
Potassium	319mg	560mg	7%
Vitamin A	33µg	77µg	5%
Iron	0.78mg	0.57mg	3%
Vitamin B6	0.173mg	0.133mg	3%
Vitamin C	2mg	0mg	2%
Selenium	1.1µg		2%
Choline	13.7mg		2%
Carbs	8.06g	10.09g	1%
Cholesterol	2mg		1%
Starch		2.2g	1%
Folate	13µg	16µg	1%
Protein per 100 calories	2.8g	2.4g	N/A
Calories per 10 g protein	362kcal	425kcal	N/A
Weight per 100 calories	196g	24g	N/A
Unsaturated / Saturated Fat ratio	5.2	4.1	N/A
Net carbs	6.26g	8.29g	N/A
Sugar	5.5g	6.33g	N/A
Fiber	1.8g	1.8g	0%
Copper	0.081mg	0.08mg	0%
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