USDA-derived comparison
Pesto vs Salsa
Pesto leads for Vitamin E, Vitamin K and Vitamin B2 per 100g, while Salsa holds its own elsewhere.
Who each is for: Choose pesto for vitamin E and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Pesto
Typical serving: 1 tbsp (16g)
24/100
Salsa
Typical serving: 2 tbsp (36g)
6/100
No clear per-100g leads, which is a result in itself.
Full Salsa pageSide 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 | Pesto | Salsa |
|---|---|---|
| Calories | 418 kcal | 29 kcal |
| Protein | 10 g | 2 g |
| Carbs | 10 g | 7 g |
| Fat | 38 g | 0 g |
| Fiber | 2 g | 2 g |
| Sat fat | 7 g | 0 g |
| Sodium | 603 mg | 711 mg |
| Potassium | 560 mg | 275 mg |
| Calcium | 306 mg | 30 mg |
| Iron | 0.6 mg | 0.4 mg |
| Magnesium | 47 mg | 15 mg |
| Zinc | 1.3 mg | 0.2 mg |
| Vitamin C | 0 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 16 µg | 4 µg |
Servings differ: 1 tbsp of pesto is about 16g, 2 tbsp of salsa about 36g. Scale accordingly before deciding anything on the 100g basis alone.
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