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  6. Pizza vs. Chard raw

Pizza vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between pizza and chard raw?

  • Pizza is richer in selenium, vitamin B1, phosphorus, vitamin B3, folate, and vitamin B12, while chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 686% higher.
  • Chard raw is lower in saturated fat.
  • Pizza has a higher glycemic index (60) than chard raw (32).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Chard, swiss, raw types in this comparison.

Infographic

Pizza vs Chard raw 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
5
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +268.6%
Contains more IronIron +37.8%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +369.6%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +120.3%
Contains more CopperCopper +70.5%
Contains less SodiumSodium -64.4%
~equal in Manganese ~0.366mg

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
5
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +856.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +564.3%
Contains more Vitamin CVitamin C +2042.9%
Contains more Vitamin AVitamin A +343.5%
Contains more Vitamin EVitamin E +127.7%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +12288.1%
~equal in Vitamin D ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Pizza Chard raw DV% diff.
Vitamin K 6.7µg 830µg 686%
Selenium 19.9µg 0.9µg 35%
Vitamin C 1.4mg 30mg 32%
Vitamin B1 0.39mg 0.04mg 29%
Vitamin A 69µg 306µg 26%
Phosphorus 216mg 46mg 24%
Vitamin B3 3.825mg 0.4mg 21%
Folate 93µg 14µg 20%
Saturated fat 4.465g 0.03g 20%
Protein 11.39g 1.8g 19%
Vitamin B12 0.42µg 0µg 18%
Sodium 598mg 213mg 17%
Fats 9.69g 0.2g 15%
Magnesium 24mg 81mg 14%
Calcium 188mg 51mg 14%
Calories 266kcal 19kcal 12%
Polyunsaturated fat 1.681g 0.07g 11%
Starch 26.95g 11%
Carbs 33.33g 3.74g 10%
Zinc 1.34mg 0.36mg 9%
Iron 2.48mg 1.8mg 9%
Copper 0.105mg 0.179mg 8%
Vitamin B2 0.195mg 0.09mg 8%
Vitamin E 0.83mg 1.89mg 7%
Monounsaturated fat 2.608g 0.04g 6%
Potassium 172mg 379mg 6%
Cholesterol 17mg 0mg 6%
Fiber 2.3g 1.6g 3%
Vitamin B5 0.172mg 3%
Fructose 1g 1%
Vitamin B6 0.08mg 0.099mg 1%
Net carbs 31.03g 2.14g N/A
Sugar 3.58g 1.1g N/A
Manganese 0.36mg 0.366mg 0%
Trans fat 0.241g 0g N/A
Choline 16.4mg 18mg 0%
Tryptophan 0.017mg 0%
Threonine 0.41mg 0.083mg 0%
Isoleucine 0.564mg 0.147mg 0%
Leucine 1.139mg 0.13mg 0%
Lysine 0.77mg 0.099mg 0%
Methionine 0.264mg 0.019mg 0%
Phenylalanine 0.664mg 0.11mg 0%
Valine 0.72mg 0.11mg 0%
Histidine 0.355mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +532.8%
Contains more FatsFats +4745%
Contains more CarbsCarbs +791.2%
Contains more OtherOther +51.3%
Contains more WaterWater +114.6%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +6420%
Contains more Poly. FatPolyunsaturated fat +2301.4%
Contains less Sat. FatSaturated fat -99.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.