Pesto vs. Benecol — In-Depth Nutrition Comparison
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Summary of differences between pesto and benecol
- Pesto has more vitamin K, vitamin B2, phosphorus, calcium, manganese, protein, potassium, and vitamin B1; however, benecol is higher in vitamin E and vitamin A.
- Benecol covers your daily need for vitamin E 200% more than pesto.
These are the specific foods used in this comparison Sauce, pesto, ready-to-serve, refrigerated and Margarine-like spread, BENECOL Light Spread.
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.
| Contains more MagnesiumMagnesium | +4600% |
| Contains more CalciumCalcium | +7550% |
| Contains more PotassiumPotassium | +13900% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +6725% |
| Contains less SodiumSodium | -10% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin B1Vitamin B1 | +1316.7% |
| 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 | +167.4% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +1679.2% |
| Contains more Vitamin EVitamin E | +412% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 7.27mg | 37.22mg | 200% |
| Vitamin A | 77µg | 1370µg | 144% |
| Vitamin K | 151.1µg | 56.5µg | 79% |
| Vitamin B2 | 0.717mg | 0mg | 55% |
| Omega-3 (ALA) | 1.268g | 1.976g | 44% |
| Phosphorus | 273mg | 4mg | 38% |
| Polyunsaturated fat | 6.546g | 11.948g | 36% |
| Vitamin B5 | 1.7mg | 34% | |
| Calcium | 306mg | 4mg | 30% |
| Omega-6 (Linoleic acid) | 4.783g | 9.557g | 28% |
| Manganese | 0.586mg | 0mg | 25% |
| Protein | 9.83g | 0g | 20% |
| Potassium | 560mg | 4mg | 16% |
| Vitamin B1 | 0.17mg | 0.012mg | 13% |
| Zinc | 1.33mg | 0mg | 12% |
| Magnesium | 47mg | 1mg | 11% |
| Vitamin B6 | 0.133mg | 0mg | 10% |
| Saturated fat | 7.07g | 4.77g | 10% |
| Copper | 0.08mg | 0mg | 9% |
| Monounsaturated fat | 22.155g | 18.932g | 8% |
| Iron | 0.57mg | 0mg | 7% |
| Fiber | 1.8g | 7% | |
| Folate | 16µg | 4% | |
| Calories | 418kcal | 357kcal | 3% |
| Sodium | 603mg | 670mg | 3% |
| Vitamin B3 | 0.523mg | 0mg | 3% |
| Fats | 37.6g | 38.71g | 2% |
| Carbs | 10.09g | 5.71g | 1% |
| Starch | 2.2g | 1% | |
| Protein per 100 calories | 2.4g | 0g | N/A |
| Calories per 10 g protein | 425kcal | N/A | |
| Weight per 100 calories | 24g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 6.5 | N/A |
| Net carbs | 8.29g | 5.71g | N/A |
| Sugar | 6.33g | N/A | |
| Trans fat | 0.398g | 2.214g | N/A |
| Omega-3 (EPA) | 0.002g | 0g | N/A |
| Omega-3 (DPA) | 0.004g | 0g | 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 | 0.037g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +76.7% |
| Contains more WaterWater | +37.8% |
~equal in
Fats
~38.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17% |
| Contains less Sat. FatSaturated fat | -32.5% |
| Contains more Poly. FatPolyunsaturated fat | +82.5% |
