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, potassium, vitamin B1, and zinc; 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.
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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.
| 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
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.
| 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% |
| Phosphorus | 273mg | 4mg | 38% |
| Polyunsaturated fat | 6.546g | 11.948g | 36% |
| Vitamin B5 | 1.7mg | 34% | |
| Calcium | 306mg | 4mg | 30% |
| 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 - ALA | 1.268g | 1.976g | N/A |
| Omega-3 - DPA | 0.004g | 0g | 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 | 0.021g | 0.037g | N/A |
| Omega-6 - Linoleic acid | 4.783g | 9.557g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +76.7% |
| Contains more OtherOther | +89.2% |
| 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% |
