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Cheese vs. Pizza — In-Depth Nutrition Comparison

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How are cheese and pizza different?

  • Cheese has more calcium, phosphorus, vitamin B12, zinc, and vitamin B2; however, pizza is richer in vitamin B1, iron, and vitamin B3.
  • Cheese covers your daily need for saturated fat, 72% more than pizza.
  • Cheese has 6 times more cholesterol than pizza. Cheese has 99mg of cholesterol, while pizza has 17mg.
  • Pizza has a higher glycemic index. The glycemic index of pizza is 60, while the glycemic index of cheese is 0.

Cheese, cheddar and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types were used in this article.

Infographic

Cheese vs Pizza 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Pizza
Pizza
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +277.7%
Contains more ZincZinc +171.6%
Contains more PhosphorusPhosphorus +110.6%
Contains more SeleniumSelenium +43.2%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +1671.4%
Contains more CopperCopper +250%
Contains more ManganeseManganese +1233.3%
~equal in Sodium ~598mg

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.
Cheese
Cheese
5
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Pizza
Pizza
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 4.7% 0% 23% 17% 98% 45% 72% 0% 18% 53% 17% 70%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +378.3%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +161.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16.9%
Contains more Vitamin B1Vitamin B1 +1244.8%
Contains more Vitamin B3Vitamin B3 +6383.1%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin KVitamin K +179.2%
Contains more FolateFolate +244.4%

All nutrients comparison - raw data values

Nutrient Cheese Pizza DV% diff.
Saturated fat 18.867g 4.465g 65%
Calcium 710mg 188mg 52%
Fats 33.31g 9.69g 36%
Phosphorus 455mg 216mg 34%
Vitamin B1 0.029mg 0.39mg 30%
Iron 0.14mg 2.48mg 29%
Vitamin A 330µg 69µg 29%
Vitamin B12 1.1µg 0.42µg 28%
Cholesterol 99mg 17mg 27%
Vitamin B3 0.059mg 3.825mg 24%
Protein 22.87g 11.39g 23%
Zinc 3.64mg 1.34mg 21%
Vitamin B2 0.428mg 0.195mg 18%
Folate 27µg 93µg 17%
Monounsaturated fat 9.246g 2.608g 17%
Selenium 28.5µg 19.9µg 16%
Manganese 0.027mg 0.36mg 14%
Starch 26.95g 11%
Carbs 3.09g 33.33g 10%
Fiber 0g 2.3g 9%
Copper 0.03mg 0.105mg 8%
Vitamin B5 0.41mg 8%
Calories 404kcal 266kcal 7%
Vitamin K 2.4µg 6.7µg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 172mg 3%
Vitamin C 0mg 1.4mg 2%
Sodium 653mg 598mg 2%
Polyunsaturated fat 1.421g 1.681g 2%
Magnesium 27mg 24mg 1%
Vitamin E 0.71mg 0.83mg 1%
Vitamin B6 0.066mg 0.08mg 1%
Fructose 0g 1g 1%
Protein per 100 calories 5.7g 4.3g N/A
Calories per 10 g protein 177kcal 234kcal N/A
Weight per 100 calories 25g 38g N/A
Unsaturated / Saturated Fat ratio 0.57 0.96 N/A
Net carbs 3.09g 31.03g N/A
Sugar 0.48g 3.58g N/A
Trans fat 0.917g 0.241g N/A
Choline 16.5mg 16.4mg 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0.41mg 0%
Isoleucine 1.206mg 0.564mg 0%
Leucine 1.939mg 1.139mg 0%
Lysine 1.025mg 0.77mg 0%
Methionine 0.547mg 0.264mg 0%
Phenylalanine 1.074mg 0.664mg 0%
Valine 1.404mg 0.72mg 0%
Histidine 0.547mg 0.355mg 0%
Omega-3 - EPA 0.01g 0.004g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.017g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Pizza
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +100.8%
Contains more FatsFats +243.8%
Contains more OtherOther +53.3%
Contains more CarbsCarbs +978.6%
Contains more WaterWater +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains more Mono. FatMonounsaturated fat +254.5%
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +18.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
0
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Pizza
Pizza
7
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +250%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +30%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.