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Pizza vs. Club sandwich — In-Depth Nutrition Comparison

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Significant differences between Pizza and Club sandwich

  • Pizza has more Vitamin B1, Folate, Iron, and Calcium, however, Club sandwich is richer in Vitamin B6, Vitamin B3, Selenium, and Choline.
  • Pizza covers your daily Vitamin B1 needs 18% more than Club sandwich.
  • Club sandwich has 3 times less Folate than Pizza. Pizza has 93µg of Folate, while Club sandwich has 31µg.
  • Club sandwich contains less Saturated Fat.

Specific food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Pizza vs Club sandwich 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.
Contains more Calcium +97.9%
Contains more Iron +81%
Contains more Copper +18%
Contains more Magnesium +33.3%
Contains more Potassium +31.4%
Contains more Selenium +24.6%
Equal in Phosphorus - 215
Equal in Sodium - 630
Equal in Zinc - 1.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Contains more Calcium +97.9%
Contains more Iron +81%
Contains more Copper +18%
Contains more Magnesium +33.3%
Contains more Potassium +31.4%
Contains more Selenium +24.6%
Equal in Phosphorus - 215
Equal in Sodium - 630
Equal in Zinc - 1.34

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
4
:
Contains more Vitamin E +36.1%
Contains more Vitamin B1 +126.7%
Contains more Folate +200%
Contains more Vitamin D +∞%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B6 +270%
Contains more Vitamin B12 +11.9%
Contains more Choline +191.5%
Contains more Vitamin K +29.9%
Equal in Vitamin A - 359
Equal in Vitamin B2 - 0.186
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 22% 17% 0% 5% 98% 45% 72% 0% 19% 70% 53% 9% 17%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 22% 13% 3% 15% 43% 43% 105% 50% 69% 24% 59% 27% 22%
Contains more Vitamin E +36.1%
Contains more Vitamin B1 +126.7%
Contains more Folate +200%
Contains more Vitamin D +∞%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B6 +270%
Contains more Vitamin B12 +11.9%
Contains more Choline +191.5%
Contains more Vitamin K +29.9%
Equal in Vitamin A - 359
Equal in Vitamin B2 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +20.4%
Contains more Carbs +67.7%
Contains more Protein +50.9%
Contains more Water +21.7%
Equal in Other - 2.37
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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more Fats +20.4%
Contains more Carbs +67.7%
Contains more Protein +50.9%
Contains more Water +21.7%
Equal in Other - 2.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +11.8%
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +11.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Club sandwich Opinion
Net carbs 31.03g 18.67g Pizza
Protein 11.39g 17.19g Club sandwich
Fats 9.69g 8.05g Pizza
Carbs 33.33g 19.87g Pizza
Calories 266kcal 220kcal Pizza
Starch 26.95g Pizza
Fructose 1g Pizza
Sugar 3.58g 4.68g Pizza
Fiber 2.3g 1.2g Pizza
Calcium 188mg 95mg Pizza
Iron 2.48mg 1.37mg Pizza
Magnesium 24mg 32mg Club sandwich
Phosphorus 216mg 215mg Pizza
Potassium 172mg 226mg Club sandwich
Sodium 598mg 630mg Pizza
Zinc 1.34mg 1.34mg
Copper 0.105mg 0.089mg Pizza
Manganese 0.36mg Pizza
Selenium 19.9µg 24.8µg Club sandwich
Vitamin A 358IU 359IU Club sandwich
Vitamin A RAE 69µg 35µg Pizza
Vitamin E 0.83mg 0.61mg Pizza
Vitamin D 0IU 5IU Club sandwich
Vitamin D 0µg 0.1µg Club sandwich
Vitamin C 1.4mg 4.4mg Club sandwich
Vitamin B1 0.39mg 0.172mg Pizza
Vitamin B2 0.195mg 0.186mg Pizza
Vitamin B3 3.825mg 5.575mg Club sandwich
Vitamin B5 0.826mg Club sandwich
Vitamin B6 0.08mg 0.296mg Club sandwich
Folate 93µg 31µg Pizza
Vitamin B12 0.42µg 0.47µg Club sandwich
Choline 16.4mg 47.8mg Club sandwich
Vitamin K 6.7µg 8.7µg Club sandwich
Threonine 0.41mg Pizza
Isoleucine 0.564mg Pizza
Leucine 1.139mg Pizza
Lysine 0.77mg Pizza
Methionine 0.264mg Pizza
Phenylalanine 0.664mg Pizza
Valine 0.72mg Pizza
Histidine 0.355mg Pizza
Cholesterol 17mg 46mg Pizza
Trans Fat 0.241g 0.071g Club sandwich
Saturated Fat 4.465g 3.109g Club sandwich
Omega-3 - DHA 0g 0.007g Club sandwich
Omega-3 - EPA 0.004g 0.004g
Omega-3 - DPA 0.004g 0.004g
Monounsaturated Fat 2.608g 2.949g Club sandwich
Polyunsaturated fat 1.681g 1.88g Club sandwich
Omega-6 - Eicosadienoic acid 0.003g Pizza
Omega-6 - Linoleic acid 1.367g Pizza
Omega-6 - Gamma-linoleic acid 0.003g Pizza
Omega-3 - ALA 0.175g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Club sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Pizza
38%
Club sandwich
Minerals Daily Need Coverage Score
58%
Pizza
50%
Club sandwich

Comparison summary

Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pizza
Pizza contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Pizza
Pizza is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Club sandwich
Club sandwich is lower in Saturated Fat (difference - 1.356g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.