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Pizza vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between pizza and Chinese cabbage

  • Pizza is higher in selenium, vitamin B1, phosphorus, iron, and vitamin B3, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 82% more than pizza.
  • Pizza contains 165 times more saturated fat than Chinese cabbage. While pizza contains 4.465g of saturated fat, Chinese cabbage contains only 0.027g.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Cabbage, chinese (pak-choi), raw.

Infographic

Pizza vs Chinese cabbage 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.
Pizza
Pizza
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +79%
Contains more IronIron +210%
Contains more CopperCopper +400%
Contains more ZincZinc +605.3%
Contains more PhosphorusPhosphorus +483.8%
Contains more ManganeseManganese +126.4%
Contains more SeleniumSelenium +3880%
Contains more PotassiumPotassium +46.5%
Contains less SodiumSodium -89.1%

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
Pizza
7
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%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +822.2%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +178.6%
Contains more Vitamin B3Vitamin B3 +665%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40.9%
Contains more CholineCholine +156.3%
Contains more Vitamin CVitamin C +3114.3%
Contains more Vitamin AVitamin A +223.2%
Contains more Vitamin B6Vitamin B6 +142.5%
Contains more Vitamin KVitamin K +579.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Chinese cabbage DV% diff.
Vitamin C 1.4mg 45mg 48%
Selenium 19.9µg 0.5µg 35%
Vitamin K 6.7µg 45.5µg 32%
Vitamin B1 0.39mg 0.04mg 29%
Phosphorus 216mg 37mg 26%
Sodium 598mg 65mg 23%
Vitamin B3 3.825mg 0.5mg 21%
Iron 2.48mg 0.8mg 21%
Protein 11.39g 1.5g 20%
Saturated fat 4.465g 0.027g 20%
Vitamin B12 0.42µg 0µg 18%
Vitamin A 69µg 223µg 17%
Fats 9.69g 0.2g 15%
Calories 266kcal 13kcal 13%
Starch 26.95g 11%
Polyunsaturated fat 1.681g 0.096g 11%
Vitamin B2 0.195mg 0.07mg 10%
Carbs 33.33g 2.18g 10%
Zinc 1.34mg 0.19mg 10%
Vitamin B6 0.08mg 0.194mg 9%
Manganese 0.36mg 0.159mg 9%
Copper 0.105mg 0.021mg 9%
Calcium 188mg 105mg 8%
Folate 93µg 66µg 7%
Monounsaturated fat 2.608g 0.015g 6%
Cholesterol 17mg 0mg 6%
Vitamin E 0.83mg 0.09mg 5%
Fiber 2.3g 1g 5%
Potassium 172mg 252mg 2%
Vitamin B5 0.088mg 2%
Choline 16.4mg 6.4mg 2%
Fructose 1g 1%
Magnesium 24mg 19mg 1%
Net carbs 31.03g 1.18g N/A
Sugar 3.58g 1.18g N/A
Trans fat 0.241g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.41mg 0.049mg 0%
Isoleucine 0.564mg 0.085mg 0%
Leucine 1.139mg 0.088mg 0%
Lysine 0.77mg 0.089mg 0%
Methionine 0.264mg 0.009mg 0%
Phenylalanine 0.664mg 0.044mg 0%
Valine 0.72mg 0.066mg 0%
Histidine 0.355mg 0.026mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +659.3%
Contains more FatsFats +4745%
Contains more CarbsCarbs +1428.9%
Contains more OtherOther +202.5%
Contains more WaterWater +120.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +17286.7%
Contains more Poly. FatPolyunsaturated fat +1651%
Contains less Sat. FatSaturated fat -99.4%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.