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  6. Soy sauce vs. Pesto

Soy sauce vs. Pesto — In-Depth Nutrition Comparison

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How are soy sauce and pesto different?

  • Soy sauce is higher in manganese; however, pesto is richer in vitamin K, vitamin E, vitamin B2, vitamin A, vitamin B5, calcium, and phosphorus.
  • Daily need coverage for sodium for soy sauce is 213% higher.
  • Soy sauce contains 2 times more manganese than pesto. While soy sauce contains 1.018mg of manganese, pesto contains only 0.586mg.
  • Pesto has less sodium.

Soy sauce made from soy and wheat (shoyu) and Sauce, pesto, ready-to-serve, refrigerated are the varieties used in this article.

Infographic

Soy sauce vs Pesto infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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 MagnesiumMagnesium +57.4%
Contains more IronIron +154.4%
Contains more ManganeseManganese +73.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +827.3%
Contains more PotassiumPotassium +28.7%
Contains more CopperCopper +86%
Contains more ZincZinc +52.9%
Contains more PhosphorusPhosphorus +64.5%
Contains less SodiumSodium -89%

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.
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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
Pesto
Pesto
7
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 B3Vitamin B3 +319.9%
Contains more Vitamin B6Vitamin B6 +11.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +415.2%
Contains more Vitamin B2Vitamin B2 +334.5%
Contains more Vitamin B5Vitamin B5 +472.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Soy sauce Pesto DV% diff.
Sodium 5493mg 603mg 213%
Vitamin K 0µg 151.1µg 126%
Fats 0.57g 37.6g 57%
Monounsaturated fat 0.088g 22.155g 55%
Vitamin E 0mg 7.27mg 48%
Vitamin B2 0.165mg 0.717mg 42%
Polyunsaturated fat 0.263g 6.546g 42%
Saturated fat 0.073g 7.07g 32%
Vitamin B5 0.297mg 1.7mg 28%
Calcium 33mg 306mg 27%
Manganese 1.018mg 0.586mg 19%
Calories 53kcal 418kcal 18%
Phosphorus 166mg 273mg 15%
Iron 1.45mg 0.57mg 11%
Vitamin B1 0.033mg 0.17mg 11%
Vitamin B3 2.196mg 0.523mg 10%
Vitamin A 0µg 77µg 9%
Magnesium 74mg 47mg 6%
Potassium 435mg 560mg 4%
Fiber 0.8g 1.8g 4%
Copper 0.043mg 0.08mg 4%
Zinc 0.87mg 1.33mg 4%
Protein 8.14g 9.83g 3%
Choline 18.3mg 3%
Carbs 4.93g 10.09g 2%
Starch 2.2g 1%
Selenium 0.5µg 1%
Vitamin B6 0.148mg 0.133mg 1%
Folate 14µg 16µg 1%
Protein per 100 calories 15g 2.4g N/A
Calories per 10 g protein 65kcal 425kcal N/A
Weight per 100 calories 189g 24g N/A
Unsaturated / Saturated Fat ratio 4.8 4.1 N/A
Net carbs 4.13g 8.29g N/A
Sugar 0.4g 6.33g N/A
Trans fat 0g 0.398g N/A
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%
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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
Contains more WaterWater +82.5%
Contains more OtherOther +334.6%
Contains more ProteinProtein +20.8%
Contains more FatsFats +6496.5%
Contains more CarbsCarbs +104.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 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%
Contains more Mono. FatMonounsaturated fat +25076.1%
Contains more Poly. FatPolyunsaturated fat +2389%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pesto
Pesto
3
26% 3% 70% 2%
Starch: 2.2 g
Sucrose: 0 g
Glucose: 0.23 g
Fructose: 0 g
Lactose: 5.94 g
Maltose: 0 g
Galactose: 0.15 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +30.4%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. 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.