Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Salsa
  5. Compare
  6. Salsa vs. Pesto

Salsa vs. Pesto — In-Depth Nutrition Comparison

Compare

The main differences between salsa and pesto

  • Salsa is richer in iron, yet pesto is richer in vitamin B2, phosphorus, calcium, vitamin A, zinc, vitamin B1, and potassium.
  • Daily need coverage for vitamin B2 for pesto is 53% higher.
  • Salsa contains 4 times more iron than pesto. Salsa contains 2.24mg of iron, while pesto contains 0.57mg.
  • Salsa contains less sodium.

Food types used in this article are USDA Commodity, salsa and Sauce, pesto, ready-to-serve, refrigerated.

Infographic

Salsa vs Pesto 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.
Salsa
Salsa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Pesto
Pesto
6
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%
Contains more IronIron +293%
Contains more CopperCopper +20%
Contains less SodiumSodium -28.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +193.8%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +107.4%
Contains more ZincZinc +682.4%
Contains more PhosphorusPhosphorus +810%

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.
Salsa
Salsa
4
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 13% 0% 9.3% 0% 13% 6.9% 20% 0% 34% 0% 0% 14%
Pesto
Pesto
6
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B6Vitamin B6 +12%
Contains more FolateFolate +18.8%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +2290%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Salsa Pesto DV% diff.
Vitamin K 151.1µg 126%
Fats 0.2g 37.6g 58%
Monounsaturated fat 0.016g 22.155g 55%
Vitamin B2 0.03mg 0.717mg 53%
Vitamin E 7.27mg 48%
Polyunsaturated fat 0.107g 6.546g 43%
Phosphorus 30mg 273mg 35%
Vitamin B5 1.7mg 34%
Saturated fat 0.029g 7.07g 32%
Calcium 12mg 306mg 29%
Manganese 0.586mg 25%
Iron 2.24mg 0.57mg 21%
Calories 36kcal 418kcal 19%
Protein 1.5g 9.83g 17%
Zinc 0.17mg 1.33mg 11%
Vitamin B1 0.05mg 0.17mg 10%
Potassium 270mg 560mg 9%
Sodium 430mg 603mg 8%
Magnesium 16mg 47mg 7%
Vitamin A 28µg 77µg 5%
Vitamin C 4mg 0mg 4%
Vitamin B3 1.08mg 0.523mg 3%
Fiber 1.4g 1.8g 2%
Copper 0.096mg 0.08mg 2%
Carbs 7g 10.09g 1%
Starch 2.2g 1%
Selenium 0.4µg 1%
Vitamin B6 0.149mg 0.133mg 1%
Folate 19µg 16µg 1%
Protein per 100 calories 4.2g 2.4g N/A
Calories per 10 g protein 240kcal 425kcal N/A
Weight per 100 calories 278g 24g N/A
Unsaturated / Saturated Fat ratio 4.2 4.1 N/A
Net carbs 5.6g 8.29g N/A
Sugar 6.33g N/A
Trans fat 0.398g N/A
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 1.268g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.058g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.021g N/A
Omega-6 - Linoleic acid 4.783g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
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
Contains more WaterWater +130.1%
Contains more ProteinProtein +555.3%
Contains more FatsFats +18700%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +118.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
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
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +138368.8%
Contains more Poly. FatPolyunsaturated fat +6017.8%

People also compare

Salsa
Salsa vs Hoisin sauce
Hoisin sauce
Salsa
Salsa vs Béchamel sauce
Béchamel sauce
Salsa
Salsa vs Hot sauce
Hot sauce
Pesto
Pesto vs Soy sauce
Soy sauce
Pesto
Pesto vs Almond paste
Almond paste
Pesto
Pesto vs Tomato paste
Tomato paste

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

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.