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Fruit salad vs. Pizza — In-Depth Nutrition Comparison

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Important differences between fruit salad and pizza

  • Fruit salad has less vitamin B1, phosphorus, iron, folate, vitamin B3, calcium, vitamin B12, and vitamin B2.
  • Pizza's daily need coverage for vitamin B1 is 32% more.
  • Fruit salad is lower in sodium.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Pizza
Pizza
9
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 less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1609.1%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +892%
Contains more CopperCopper +110%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +1442.9%
Contains more ManganeseManganese +138.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Pizza
Pizza
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +135.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +130%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +1292.9%
Contains more Vitamin B3Vitamin B3 +974.4%
Contains more Vitamin B6Vitamin B6 +196.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3000%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Pizza DV% diff.
Selenium 19.9µg 36%
Vitamin B1 0.011mg 0.39mg 32%
Phosphorus 14mg 216mg 29%
Iron 0.25mg 2.48mg 28%
Sodium 5mg 598mg 26%
Folate 3µg 93µg 23%
Protein 0.51g 11.39g 22%
Vitamin B3 0.356mg 3.825mg 22%
Saturated fat 0.004g 4.465g 20%
Vitamin B12 0µg 0.42µg 18%
Calcium 11mg 188mg 18%
Fats 0.03g 9.69g 15%
Vitamin B2 0.014mg 0.195mg 14%
Starch 26.95g 11%
Calories 50kcal 266kcal 11%
Polyunsaturated fat 0.011g 1.681g 11%
Zinc 0.14mg 1.34mg 11%
Manganese 0.151mg 0.36mg 9%
Carbs 13.05g 33.33g 7%
Monounsaturated fat 0.005g 2.608g 7%
Vitamin E 0.83mg 6%
Vitamin K 6.7µg 6%
Copper 0.05mg 0.105mg 6%
Cholesterol 0mg 17mg 6%
Fiber 1g 2.3g 5%
Magnesium 8mg 24mg 4%
Vitamin B6 0.027mg 0.08mg 4%
Vitamin A 30µg 69µg 4%
Choline 16.4mg 3%
Potassium 116mg 172mg 2%
Vitamin C 3.3mg 1.4mg 2%
Fructose 1g 1%
Vitamin B5 0.053mg 1%
Net carbs 12.05g 31.03g N/A
Sugar 3.58g N/A
Trans fat 0g 0.241g N/A
Threonine 0.41mg 0%
Isoleucine 0.564mg 0%
Leucine 1.139mg 0%
Lysine 0.77mg 0%
Methionine 0.264mg 0%
Phenylalanine 0.664mg 0%
Valine 0.72mg 0%
Histidine 0.355mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 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 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Pizza
Pizza
4
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 WaterWater +99.6%
Contains more ProteinProtein +2133.3%
Contains more FatsFats +32200%
Contains more CarbsCarbs +155.4%
Contains more OtherOther +830.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +52060%
Contains more Poly. FatPolyunsaturated fat +15181.8%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.