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  6. Pesto vs. Coconut oil

Pesto vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between pesto and coconut oil

  • Coconut oil has less vitamin K, vitamin B2, vitamin E, phosphorus, vitamin B5, vitamin A, calcium, and manganese than pesto.
  • Coconut oil covers your daily need for saturated fat, 377% more than pesto.
  • Coconut oil has less sodium.

These are the specific foods used in this comparison Sauce, pesto, ready-to-serve, refrigerated and Oil, coconut.

Infographic

Pesto vs Coconut oil infographic
Infographic link

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.
Pesto
Pesto
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +30500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1040%
Contains more CopperCopper +∞%
Contains more ZincZinc +6550%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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.
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%
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% 0% 2.2% 0% 0% 0% 0% 0% 0% 1.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6509.1%
Contains more Vitamin B1Vitamin B1 +∞%
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 +25083.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Coconut oil DV% diff.
Saturated fat 7.07g 82.475g 343%
Vitamin K 151.1µg 0.6µg 125%
Fats 37.6g 99.06g 95%
Vitamin B2 0.717mg 0mg 55%
Vitamin E 7.27mg 0.11mg 48%
Monounsaturated fat 22.155g 6.332g 40%
Phosphorus 273mg 0mg 39%
Vitamin B5 1.7mg 0mg 34%
Polyunsaturated fat 6.546g 1.702g 32%
Calcium 306mg 1mg 31%
Sodium 603mg 0mg 26%
Manganese 0.586mg 0mg 25%
Calories 418kcal 892kcal 24%
Protein 9.83g 0g 20%
Potassium 560mg 0mg 16%
Vitamin B1 0.17mg 0mg 14%
Zinc 1.33mg 0.02mg 12%
Magnesium 47mg 0mg 11%
Vitamin B6 0.133mg 0mg 10%
Copper 0.08mg 0mg 9%
Vitamin A 77µg 0µg 9%
Iron 0.57mg 0.05mg 7%
Fiber 1.8g 0g 7%
Folate 16µg 0µg 4%
Carbs 10.09g 0g 3%
Vitamin B3 0.523mg 0mg 3%
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 11g N/A
Unsaturated / Saturated Fat ratio 4.1 0.1 N/A
Net carbs 8.29g 0g N/A
Sugar 6.33g 0g N/A
Trans fat 0.398g 0.028g N/A
Choline 0.3mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - ALA 1.268g 0.019g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g 0g N/A
Omega-6 - Gamma-linoleic acid 0.058g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.021g 0g N/A
Omega-6 - Linoleic acid 4.783g 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pesto
Pesto
4
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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +129833.3%
Contains more OtherOther +284.6%
Contains more FatsFats +163.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pesto
Pesto
3
20% 62% 18%
Saturated fat: Sat. Fat 7.07 g
Monounsaturated fat: Mono. Fat 22.155 g
Polyunsaturated fat: Poly. Fat 6.546 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +249.9%
Contains more Poly. FatPolyunsaturated fat +284.6%

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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. Pesto - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171579/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.