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Palm oil vs. Pizza — In-Depth Nutrition Comparison

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The main differences between Palm oil and Pizza

  • Palm oil is richer in Vitamin E, yet Pizza is richer in Selenium, Vitamin B1, Iron, Phosphorus, Vitamin B3, Folate, and Calcium.
  • Daily need coverage for Saturated Fat from Palm oil is 224% higher.
  • Palm oil contains 19 times more Vitamin E than Pizza. Palm oil contains 15.94mg of Vitamin E, while Pizza contains 0.83mg.
  • Pizza contains less Saturated Fat.

Food types used in this article are Oil, palm and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +24700%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Pizza
9
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% 21% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin EVitamin E +1820.5%
Contains more Vitamin KVitamin K +19.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +932%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated Fat: Sat. Fat 49.3 g
Monounsaturated Fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Pizza
1
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 +1318.7%
Contains more Poly. FatPolyunsaturated fat +453.2%
Contains less Sat. FatSaturated Fat -90.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Pizza
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Palm oil Pizza Opinion
Calories 884kcal 266kcal Palm oil
Protein 0g 11.39g Pizza
Fats 100g 9.69g Palm oil
Vitamin C 0mg 1.4mg Pizza
Net carbs 0g 31.03g Pizza
Carbs 0g 33.33g Pizza
Cholesterol 0mg 17mg Palm oil
Magnesium 0mg 24mg Pizza
Calcium 0mg 188mg Pizza
Potassium 0mg 172mg Pizza
Iron 0.01mg 2.48mg Pizza
Sugar 0g 3.58g Palm oil
Fiber 0g 2.3g Pizza
Copper 0mg 0.105mg Pizza
Zinc 0mg 1.34mg Pizza
Starch 26.95g Pizza
Phosphorus 0mg 216mg Pizza
Sodium 0mg 598mg Palm oil
Vitamin A 0IU 358IU Pizza
Vitamin A 0µg 69µg Pizza
Vitamin E 15.94mg 0.83mg Palm oil
Manganese 0.36mg Pizza
Selenium 0µg 19.9µg Pizza
Vitamin B1 0mg 0.39mg Pizza
Vitamin B2 0mg 0.195mg Pizza
Vitamin B3 0mg 3.825mg Pizza
Vitamin B6 0mg 0.08mg Pizza
Vitamin B12 0µg 0.42µg Pizza
Vitamin K 8µg 6.7µg Palm oil
Folate 0µg 93µg Pizza
Trans Fat 0.241g Palm oil
Choline 0.3mg 16.4mg Pizza
Saturated Fat 49.3g 4.465g Pizza
Monounsaturated Fat 37g 2.608g Palm oil
Polyunsaturated fat 9.3g 1.681g Palm oil
Threonine 0mg 0.41mg Pizza
Isoleucine 0mg 0.564mg Pizza
Leucine 0mg 1.139mg Pizza
Lysine 0mg 0.77mg Pizza
Methionine 0mg 0.264mg Pizza
Phenylalanine 0mg 0.664mg Pizza
Valine 0mg 0.72mg Pizza
Histidine 0mg 0.355mg Pizza
Fructose 1g Pizza
Omega-3 - EPA 0g 0.004g Pizza
Omega-3 - ALA 0.175g Pizza
Omega-3 - DPA 0g 0.004g Pizza
Omega-6 - Gamma-linoleic acid 0.003g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza
Omega-6 - Eicosadienoic acid 0.003g Pizza
Omega-6 - Linoleic acid 1.367g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Pizza
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Palm oil
33%
Pizza
Minerals Daily Need Coverage Score
0%
Palm oil
58%
Pizza

Comparison summary

Which food is lower in Saturated Fat?
Pizza
Pizza is lower in Saturated Fat (difference - 44.835g)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $2)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 598mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 60)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.