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Pizza vs. Chicken teriyaki subway — In-Depth Nutrition Comparison

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How are pizza and chicken teriyaki subway different?

  • Pizza is higher in vitamin B12, iron, phosphorus, vitamin B1, folate, and selenium; however, chicken teriyaki subway is richer in vitamin B6 and vitamin B3.
  • Daily need coverage for saturated fat for pizza is 20% higher.
  • Pizza contains 4 times more vitamin B12 than chicken teriyaki subway. While pizza contains 0.42µg of vitamin B12, chicken teriyaki subway contains only 0.11µg.
  • Chicken teriyaki subway has less saturated fat.

Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce are the varieties used in this article.

Infographic

Pizza vs Chicken teriyaki subway infographic
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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
7
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 16% 43% 25% 57% 24% 17% 60% 40% 37% 84%
Contains more CalciumCalcium +32.4%
Contains more IronIron +63.2%
Contains more CopperCopper +47.9%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +55.4%
Contains more ManganeseManganese +27.7%
Contains more SeleniumSelenium +29.2%
Contains more PotassiumPotassium +65.7%
Contains less SodiumSodium -49%
~equal in Magnesium ~23mg

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
8
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 3.7% 1% 7.6% 0% 68% 49% 95% 39% 65% 14% 0% 44% 0%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin EVitamin E +118.4%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B12Vitamin B12 +281.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more Vitamin B6Vitamin B6 +252.5%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.213mg

All nutrients comparison - raw data values

Nutrient Pizza Chicken teriyaki subway DV% diff.
Saturated fat 4.465g 0.505g 18%
Vitamin B6 0.08mg 0.282mg 16%
Vitamin B12 0.42µg 0.11µg 13%
Vitamin B5 0.655mg 13%
Sodium 598mg 305mg 13%
Iron 2.48mg 1.52mg 12%
Phosphorus 216mg 139mg 11%
Fats 9.69g 2.37g 11%
Vitamin B1 0.39mg 0.273mg 10%
Folate 93µg 58µg 9%
Vitamin B3 3.825mg 5.063mg 8%
Selenium 19.9µg 15.4µg 8%
Vitamin A 69µg 3µg 7%
Polyunsaturated fat 1.681g 0.831g 6%
Vitamin K 6.7µg 6%
Calories 266kcal 155kcal 6%
Zinc 1.34mg 0.64mg 6%
Starch 26.95g 13.77g 5%
Calcium 188mg 142mg 5%
Monounsaturated fat 2.608g 0.642g 5%
Copper 0.105mg 0.071mg 4%
Fiber 2.3g 1.2g 4%
Carbs 33.33g 22.54g 4%
Choline 16.4mg 3%
Vitamin E 0.83mg 0.38mg 3%
Manganese 0.36mg 0.282mg 3%
Potassium 172mg 285mg 3%
Fructose 1g 2.39g 2%
Cholesterol 17mg 22mg 2%
Vitamin B2 0.195mg 0.213mg 1%
Protein 11.39g 10.91g 1%
Vitamin C 1.4mg 1.1mg 0%
Net carbs 31.03g 21.34g N/A
Magnesium 24mg 23mg 0%
Sugar 3.58g 6.06g N/A
Trans fat 0.241g 0.012g 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 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.175g 0.061g N/A
Omega-3 - DPA 0.004g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.003g N/A
Omega-6 - Linoleic acid 1.367g 0.717g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 2% 23% 62% 2%
Protein: 10.91 g
Fats: 2.37 g
Carbs: 22.54 g
Water: 62.4 g
Other: 1.78 g
Contains more FatsFats +308.9%
Contains more CarbsCarbs +47.9%
Contains more OtherOther +36%
Contains more WaterWater +44.5%
~equal in Protein ~10.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 32% 42%
Saturated fat: Sat. Fat 0.505 g
Monounsaturated fat: Mono. Fat 0.642 g
Polyunsaturated fat: Poly. Fat 0.831 g
Contains more Mono. FatMonounsaturated fat +306.2%
Contains more Poly. FatPolyunsaturated fat +102.3%
Contains less Sat. FatSaturated fat -88.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
4
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
69% 4% 11% 12% 3%
Starch: 13.77 g
Sucrose: 0.79 g
Glucose: 2.23 g
Fructose: 2.39 g
Lactose: 0 g
Maltose: 0.65 g
Galactose: 0 g
Contains more StarchStarch +95.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +61.5%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +295%
Contains more GlucoseGlucose +185.9%
Contains more FructoseFructose +139%

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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. Chicken teriyaki subway - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170705/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.