USDA-derived comparison
Olive Oil vs Pesto
Pesto leads for Vitamin K, Vitamin B2 and Phosphorus per 100g, while Olive Oil holds its own elsewhere.
Who each is for: Choose pesto for vitamin K and vitamin B2.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Olive Oil
Typical serving: 1 tbsp (14g)
9/100
No clear per-100g leads, which is a result in itself.
Full Olive Oil pagePesto
Typical serving: 1 tbsp (16g)
24/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Olive Oil | Pesto |
|---|---|---|
| Calories | 884 kcal | 418 kcal |
| Protein | 0 g | 10 g |
| Carbs | 0 g | 10 g |
| Fat | 100 g | 38 g |
| Fiber | 0 g | 2 g |
| Sat fat | 14 g | 7 g |
| Sodium | 2 mg | 603 mg |
| Potassium | 1 mg | 560 mg |
| Calcium | 1 mg | 306 mg |
| Iron | 0.6 mg | 0.6 mg |
| Magnesium | 0 mg | 47 mg |
| Zinc | 0 mg | 1.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 0 µg | 16 µg |
Servings differ: 1 tbsp of olive oil is about 14g, 1 tbsp of pesto about 16g. Scale accordingly before deciding anything on the 100g basis alone.
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