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Miso vs. Pesto — In-Depth Nutrition Comparison

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How are miso and pesto different?

  • Miso is richer in copper and iron, while pesto is higher in vitamin K, vitamin E, vitamin B2, vitamin A, vitamin B5, and calcium.
  • Miso covers your daily need for sodium, 136% more than pesto.
  • Miso contains 5 times more copper than pesto. Miso contains 0.42mg of copper, while pesto contains 0.08mg.
  • Pesto is lower in sodium.

Miso and Sauce, pesto, ready-to-serve, refrigerated types were used in this article.

Infographic

Miso vs Pesto infographic
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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.
Miso
Miso
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Pesto
Pesto
4
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 IronIron +336.8%
Contains more CopperCopper +425%
Contains more ZincZinc +92.5%
Contains more ManganeseManganese +46.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +436.8%
Contains more PotassiumPotassium +166.7%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -83.8%
~equal in Magnesium ~47mg

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.
Miso
Miso
4
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% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
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 B3Vitamin B3 +73.2%
Contains more Vitamin B6Vitamin B6 +49.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +18.8%
Contains more Vitamin AVitamin A +1825%
Contains more Vitamin EVitamin E +72600%
Contains more Vitamin B1Vitamin B1 +73.5%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B5Vitamin B5 +404.5%
Contains more Vitamin KVitamin K +415.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Miso Pesto DV% diff.
Sodium 3728mg 603mg 136%
Vitamin K 29.3µg 151.1µg 102%
Monounsaturated fat 1.118g 22.155g 53%
Fats 6.01g 37.6g 49%
Vitamin E 0.01mg 7.27mg 48%
Copper 0.42mg 0.08mg 38%
Vitamin B2 0.233mg 0.717mg 37%
Vitamin B5 0.337mg 1.7mg 27%
Saturated fat 1.025g 7.07g 27%
Calcium 57mg 306mg 25%
Iron 2.49mg 0.57mg 24%
Polyunsaturated fat 2.884g 6.546g 24%
Phosphorus 159mg 273mg 16%
Fiber 5.4g 1.8g 14%
Selenium 7µg 13%
Choline 72.2mg 13%
Manganese 0.859mg 0.586mg 12%
Calories 198kcal 418kcal 11%
Zinc 2.56mg 1.33mg 11%
Potassium 210mg 560mg 10%
Vitamin A 4µg 77µg 8%
Fructose 6g 0g 8%
Protein 12.79g 9.83g 6%
Vitamin B1 0.098mg 0.17mg 6%
Carbs 25.37g 10.09g 5%
Vitamin B6 0.199mg 0.133mg 5%
Vitamin B12 0.08µg 3%
Vitamin B3 0.906mg 0.523mg 2%
Starch 2.2g 1%
Folate 19µg 16µg 1%
Protein per 100 calories 6.5g 2.4g N/A
Calories per 10 g protein 155kcal 425kcal N/A
Weight per 100 calories 51g 24g N/A
Unsaturated / Saturated Fat ratio 3.9 4.1 N/A
Net carbs 19.97g 8.29g N/A
Magnesium 48mg 47mg 0%
Sugar 6.2g 6.33g N/A
Trans fat 0g 0.398g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%
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 0g 0.021g N/A
Omega-6 - Linoleic acid 4.783g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Pesto
Pesto
1
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 ProteinProtein +30.1%
Contains more CarbsCarbs +151.4%
Contains more OtherOther +266%
Contains more FatsFats +525.6%
~equal in Water ~38.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 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 -85.5%
Contains more Mono. FatMonounsaturated fat +1881.7%
Contains more Poly. FatPolyunsaturated fat +127%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Pesto
Pesto
4
26% 3% 70% 2%
Starch: 2.2 g
Sucrose: 0 g
Glucose: 0.23 g
Fructose: 0 g
Lactose: 5.94 g
Maltose: 0 g
Galactose: 0.15 g
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~0g

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.