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Pesto vs. Olive — In-Depth Nutrition Comparison

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How are pesto and olive different?

  • Pesto is higher in vitamin K, vitamin B2, fats, phosphorus, vitamin E, vitamin B5, manganese, and calcium; however, olive is richer in iron.
  • Daily need coverage for vitamin K for pesto is 125% higher.
  • Olive has less saturated fat.

Sauce, pesto, ready-to-serve, refrigerated and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Pesto vs Olive infographic
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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
Pesto
7
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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1075%
Contains more CalciumCalcium +247.7%
Contains more PotassiumPotassium +6900%
Contains more ZincZinc +504.5%
Contains more PhosphorusPhosphorus +9000%
Contains less SodiumSodium -18%
Contains more ManganeseManganese +2830%
Contains more IronIron +478.9%
Contains more CopperCopper +213.8%
Contains more SeleniumSelenium +∞%

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
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%
Olive
Olive
1
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin AVitamin A +285%
Contains more Vitamin EVitamin E +340.6%
Contains more Vitamin B1Vitamin B1 +5566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1313.5%
Contains more Vitamin B5Vitamin B5 +11233.3%
Contains more Vitamin B6Vitamin B6 +1377.8%
Contains more Vitamin KVitamin K +10692.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pesto Olive DV% diff.
Vitamin K 151.1µg 1.4µg 125%
Omega-3 (ALA) 1.268g 79%
Vitamin B2 0.717mg 0mg 55%
Fats 37.6g 10.68g 41%
Phosphorus 273mg 3mg 39%
Polyunsaturated fat 6.546g 0.911g 38%
Vitamin E 7.27mg 1.65mg 37%
Monounsaturated fat 22.155g 7.888g 36%
Iron 0.57mg 3.3mg 34%
Vitamin B5 1.7mg 0.015mg 34%
Omega-6 (Linoleic acid) 4.783g 28%
Saturated fat 7.07g 1.415g 26%
Manganese 0.586mg 0.02mg 25%
Calcium 306mg 88mg 22%
Copper 0.08mg 0.251mg 19%
Protein 9.83g 0.84g 18%
Potassium 560mg 8mg 16%
Calories 418kcal 115kcal 15%
Vitamin B1 0.17mg 0.003mg 14%
Magnesium 47mg 4mg 10%
Zinc 1.33mg 0.22mg 10%
Vitamin B6 0.133mg 0.009mg 10%
Fiber 1.8g 3.2g 6%
Sodium 603mg 735mg 6%
Vitamin A 77µg 20µg 6%
Folate 16µg 0µg 4%
Vitamin B3 0.523mg 0.037mg 3%
Selenium 0.9µg 2%
Choline 10.3mg 2%
Vitamin C 0mg 0.9mg 1%
Carbs 10.09g 6.26g 1%
Starch 2.2g 1%
Protein per 100 calories 2.4g 0.73g N/A
Calories per 10 g protein 425kcal 1369kcal N/A
Weight per 100 calories 24g 87g N/A
Unsaturated / Saturated Fat ratio 4.1 6.2 N/A
Net carbs 8.29g 3.06g N/A
Sugar 6.33g 0g N/A
Trans fat 0.398g 0g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pesto
Pesto
3
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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1070.2%
Contains more FatsFats +252.1%
Contains more CarbsCarbs +61.2%
Contains more WaterWater +105.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pesto
Pesto
2
20% 62% 18%
Saturated fat: Sat. Fat 7.07 g
Monounsaturated fat: Mono. Fat 22.155 g
Polyunsaturated fat: Poly. Fat 6.546 g
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +180.9%
Contains more Poly. FatPolyunsaturated fat +618.6%
Contains less Sat. FatSaturated fat -80%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.