Pizza vs. Arugula — In-Depth Nutrition Comparison

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How are pizza and arugula different?

Pizza has more selenium, vitamin B1, phosphorus, vitamin B3, and vitamin B12; however, arugula is richer in vitamin K, vitamin A, and vitamin C.
Arugula covers your daily need for vitamin K, 85% more than pizza.
Arugula contains less saturated fat.
Pizza has a higher glycemic index. The glycemic index of pizza is 60, while the glycemic index of arugula is 32.

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

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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.

Pizza

Arugula

Contains more CalciumCalcium	+17.5%
Contains more IronIron	+69.9%
Contains more CopperCopper	+38.2%
Contains more ZincZinc	+185.1%
Contains more PhosphorusPhosphorus	+315.4%
Contains more ManganeseManganese	+12.1%
Contains more SeleniumSelenium	+6533.3%

Contains more MagnesiumMagnesium	+95.8%
Contains more PotassiumPotassium	+114.5%
Contains less SodiumSodium	-95.5%

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.

Pizza

Arugula

Contains more Vitamin EVitamin E	+93%
Contains more Vitamin B1Vitamin B1	+786.4%
Contains more Vitamin B2Vitamin B2	+126.7%
Contains more Vitamin B3Vitamin B3	+1154.1%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+971.4%
Contains more Vitamin AVitamin A	+72.5%
Contains more Vitamin KVitamin K	+1520.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.073mg

~equal in Folate ~97µg

~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	6.7µg	108.6µg	85%
Selenium	19.9µg	0.3µg	36%
Vitamin B1	0.39mg	0.044mg	29%
Sodium	598mg	27mg	25%
Phosphorus	216mg	52mg	23%
Vitamin B3	3.825mg	0.305mg	22%
Saturated fat	4.465g	0.086g	20%
Vitamin B12	0.42µg	0µg	18%
Protein	11.39g	2.58g	18%
Vitamin C	1.4mg	15mg	15%
Fats	9.69g	0.66g	14%
Iron	2.48mg	1.46mg	13%
Calories	266kcal	25kcal	12%
Starch	26.95g		11%
Carbs	33.33g	3.65g	10%
Polyunsaturated fat	1.681g	0.319g	9%
Vitamin B5		0.437mg	9%
Vitamin B2	0.195mg	0.086mg	8%
Zinc	1.34mg	0.47mg	8%
Cholesterol	17mg	0mg	6%
Potassium	172mg	369mg	6%
Vitamin A	69µg	119µg	6%
Monounsaturated fat	2.608g	0.049g	6%
Magnesium	24mg	47mg	5%
Vitamin E	0.83mg	0.43mg	3%
Copper	0.105mg	0.076mg	3%
Fiber	2.3g	1.6g	3%
Calcium	188mg	160mg	3%
Manganese	0.36mg	0.321mg	2%
Fructose	1g		1%
Vitamin B6	0.08mg	0.073mg	1%
Folate	93µg	97µg	1%
Net carbs	31.03g	2.05g	N/A
Sugar	3.58g	2.05g	N/A
Trans fat	0.241g	0g	N/A
Choline	16.4mg	15.3mg	0%
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	0g	N/A
Omega-3 - ALA	0.175g		N/A
Omega-3 - DPA	0.004g	0g	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