Pesto vs. Flaxseed oil — In-Depth Nutrition Comparison

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Summary of differences between pesto and flaxseed oil

Pesto has more vitamin K, vitamin E, phosphorus, calcium, protein, manganese, and potassium; however, flaxseed oil is higher in fats.
Pesto covers your daily need for vitamin K 123% more than flaxseed oil.
Pesto has 101 times more sodium than flaxseed oil. While pesto has 603mg of sodium, flaxseed oil has only 6mg.

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

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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

Flaxseed oil

Contains more MagnesiumMagnesium	+213.3%
Contains more CalciumCalcium	+3300%
Contains more PotassiumPotassium	+1706.5%
Contains more IronIron	+67.6%
Contains more CopperCopper	+19.4%
Contains more ZincZinc	+329%
Contains more PhosphorusPhosphorus	+911.1%
Contains more ManganeseManganese	+315.6%

Contains less SodiumSodium

-99%

~equal in Selenium ~µg

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

Flaxseed oil

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+923.9%
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	+4478.8%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	1.268g	48.93g	2979%
Polyunsaturated fat	6.546g	64.876g	389%
Vitamin K	151.1µg	3.3µg	123%
Fats	37.6g	99.01g	94%
Omega-6 (Linoleic acid)	4.783g	15.679g	64%
Vitamin B2	0.717mg		55%
Vitamin E	7.27mg	0.71mg	44%
Phosphorus	273mg	27mg	35%
Vitamin B5	1.7mg		34%
Calcium	306mg	9mg	30%
Sodium	603mg	6mg	26%
Calories	418kcal	878kcal	23%
Protein	9.83g	0.37g	19%
Manganese	0.586mg	0.141mg	19%
Potassium	560mg	31mg	16%
Vitamin B1	0.17mg		14%
Vitamin B6	0.133mg		10%
Zinc	1.33mg	0.31mg	9%
Vitamin A	77µg		9%
Saturated fat	7.07g	9.047g	9%
Magnesium	47mg	15mg	8%
Fiber	1.8g		7%
Folate	16µg		4%
Monounsaturated fat	22.155g	20.634g	4%
Carbs	10.09g	0.39g	3%
Iron	0.57mg	0.34mg	3%
Vitamin B3	0.523mg		3%
Copper	0.08mg	0.067mg	1%
Starch	2.2g		1%
Protein per 100 calories	2.4g	0.04g	N/A
Calories per 10 g protein	425kcal	23730kcal	N/A
Weight per 100 calories	24g	11g	N/A
Unsaturated / Saturated Fat ratio	4.1	9.5	N/A
Net carbs	8.29g	0.39g	N/A
Sugar	6.33g		N/A
Trans fat	0.398g	0.184g	N/A
Omega-3 (EPA)	0.002g	0g	N/A
Omega-3 (DPA)	0.004g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.002g	0.077g	N/A
Omega-6 (Gamma-linolenic acid)	0.058g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.007g	0.026g	N/A
Omega-6 (Eicosadienoic acid)	0.021g	0.034g	N/A