Pesto vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between pesto and coconut oil

Pesto has more vitamin K, vitamin B2, vitamin E, phosphorus, vitamin B5, calcium, and manganese; however, coconut oil is higher in fats.
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.

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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.

Pesto

Coconut oil

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

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.

Pesto

Coconut oil

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			DV% diff.
Saturated fat	7.07g	82.475g	343%
Vitamin K	151.1µg	0.6µg	125%
Fats	37.6g	99.06g	95%
Omega-3 (ALA)	1.268g	0.019g	78%
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%
Omega-6 (Linoleic acid)	4.783g	1.676g	18%
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 (DPA)	0.004g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.002g	0g	N/A
Omega-6 (Gamma-linolenic acid)	0.058g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.007g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.021g	0g	N/A