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Olive vs. Pesto — In-Depth Nutrition Comparison

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How are olive and pesto different?

  • Olive is higher in iron; however, pesto is richer in vitamin K, vitamin B2, fats, phosphorus, vitamin E, vitamin B5, manganese, and calcium.
  • Daily need coverage for vitamin K for pesto is 125% higher.
  • Olive contains 6 times more iron than pesto. While olive contains 3.3mg of iron, pesto contains only 0.57mg.
  • Olive has less saturated fat.

Olives, ripe, canned (small-extra large) and Sauce, pesto, ready-to-serve, refrigerated are the varieties used in this article.

Infographic

Olive vs Pesto infographic
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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
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 IronIron +478.9%
Contains more CopperCopper +213.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +247.7%
Contains more PotassiumPotassium +6900%
Contains more ZincZinc +504.5%
Contains more PhosphorusPhosphorus +9000%
Contains less SodiumSodium -18%
Contains more ManganeseManganese +2830%

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
Olive
1
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Pesto
Pesto
9
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 AVitamin A +285%
Contains more Vitamin EVitamin E +340.6%
Contains more Vitamin B1Vitamin B1 +5566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1313.5%
Contains more Vitamin B5Vitamin B5 +11233.3%
Contains more Vitamin B6Vitamin B6 +1377.8%
Contains more Vitamin KVitamin K +10692.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Olive Pesto DV% diff.
Vitamin K 1.4µg 151.1µg 125%
Omega-3 (ALA) 1.268g 79%
Vitamin B2 0mg 0.717mg 55%
Fats 10.68g 37.6g 41%
Phosphorus 3mg 273mg 39%
Polyunsaturated fat 0.911g 6.546g 38%
Vitamin E 1.65mg 7.27mg 37%
Monounsaturated fat 7.888g 22.155g 36%
Iron 3.3mg 0.57mg 34%
Vitamin B5 0.015mg 1.7mg 34%
Omega-6 (Linoleic acid) 4.783g 28%
Saturated fat 1.415g 7.07g 26%
Manganese 0.02mg 0.586mg 25%
Calcium 88mg 306mg 22%
Copper 0.251mg 0.08mg 19%
Protein 0.84g 9.83g 18%
Potassium 8mg 560mg 16%
Calories 115kcal 418kcal 15%
Vitamin B1 0.003mg 0.17mg 14%
Magnesium 4mg 47mg 10%
Zinc 0.22mg 1.33mg 10%
Vitamin B6 0.009mg 0.133mg 10%
Fiber 3.2g 1.8g 6%
Sodium 735mg 603mg 6%
Vitamin A 20µg 77µg 6%
Folate 0µg 16µg 4%
Vitamin B3 0.037mg 0.523mg 3%
Selenium 0.9µg 2%
Choline 10.3mg 2%
Vitamin C 0.9mg 0mg 1%
Carbs 6.26g 10.09g 1%
Starch 2.2g 1%
Protein per 100 calories 0.73g 2.4g N/A
Calories per 10 g protein 1369kcal 425kcal N/A
Weight per 100 calories 87g 24g N/A
Unsaturated / Saturated Fat ratio 6.2 4.1 N/A
Net carbs 3.06g 8.29g N/A
Sugar 0g 6.33g N/A
Trans fat 0g 0.398g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +105.2%
Contains more ProteinProtein +1070.2%
Contains more FatsFats +252.1%
Contains more CarbsCarbs +61.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -80%
Contains more Mono. FatMonounsaturated fat +180.9%
Contains more Poly. FatPolyunsaturated fat +618.6%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.