Pesto vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between pesto and marinara sauce

Pesto has more vitamin K, fats, vitamin B2, phosphorus, vitamin E, calcium, and protein; however, marinara sauce has more vitamin B3.
Pesto's daily need coverage for vitamin K is 114% more.
Pesto has 42 times more saturated fat than marinara sauce. Pesto has 7.07g of saturated fat, while marinara sauce has 0.17g.

The food varieties used in the comparison are Sauce, pesto, ready-to-serve, refrigerated and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

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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

Marinara sauce

Contains more MagnesiumMagnesium	+161.1%
Contains more CalciumCalcium	+1033.3%
Contains more PotassiumPotassium	+75.5%
Contains more ZincZinc	+565%
Contains more PhosphorusPhosphorus	+702.9%
Contains more ManganeseManganese	+327.7%

Contains more IronIron	+36.8%
Contains less SodiumSodium	-95%
Contains more SeleniumSelenium	+∞%

~equal in Copper ~0.081mg

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

Marinara sauce

Contains more Vitamin AVitamin A	+133.3%
Contains more Vitamin EVitamin E	+202.9%
Contains more Vitamin B1Vitamin B1	+608.3%
Contains more Vitamin B2Vitamin B2	+1075.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+987.1%
Contains more FolateFolate	+23.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+648.9%
Contains more Vitamin B6Vitamin B6	+30.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	151.1µg	13.9µg	114%
Omega-3 (ALA)	1.268g		79%
Fats	37.6g	1.48g	56%
Monounsaturated fat	22.155g	0.377g	54%
Vitamin B2	0.717mg	0.061mg	50%
Polyunsaturated fat	6.546g	0.508g	40%
Phosphorus	273mg	34mg	34%
Vitamin B5	1.7mg		34%
Vitamin E	7.27mg	2.4mg	32%
Saturated fat	7.07g	0.17g	31%
Calcium	306mg	27mg	28%
Omega-6 (Linoleic acid)	4.783g		28%
Sodium	603mg	30mg	25%
Vitamin B3	0.523mg	3.917mg	21%
Manganese	0.586mg	0.137mg	20%
Calories	418kcal	51kcal	18%
Protein	9.83g	1.41g	17%
Vitamin B1	0.17mg	0.024mg	12%
Zinc	1.33mg	0.2mg	10%
Magnesium	47mg	18mg	7%
Potassium	560mg	319mg	7%
Vitamin A	77µg	33µg	5%
Iron	0.57mg	0.78mg	3%
Vitamin B6	0.133mg	0.173mg	3%
Vitamin C	0mg	2mg	2%
Selenium		1.1µg	2%
Choline		13.7mg	2%
Carbs	10.09g	8.06g	1%
Cholesterol		2mg	1%
Starch	2.2g		1%
Folate	16µg	13µg	1%
Protein per 100 calories	2.4g	2.8g	N/A
Calories per 10 g protein	425kcal	362kcal	N/A
Weight per 100 calories	24g	196g	N/A
Unsaturated / Saturated Fat ratio	4.1	5.2	N/A
Net carbs	8.29g	6.26g	N/A
Sugar	6.33g	5.5g	N/A
Fiber	1.8g	1.8g	0%
Copper	0.08mg	0.081mg	0%
Trans fat	0.398g		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		N/A