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Pizza vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between pizza and garden cress

  • Pizza has more selenium, vitamin B1, phosphorus, vitamin B3, and vitamin B12; however, garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 446% more.
  • Garden cress is lower in saturated fat.

The food varieties used in the comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Cress, garden, raw.

Infographic

Pizza vs Garden cress 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
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +132.1%
Contains more IronIron +90.8%
Contains more ZincZinc +482.6%
Contains more PhosphorusPhosphorus +184.2%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +58.3%
Contains more PotassiumPotassium +252.3%
Contains more CopperCopper +61.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +53.6%

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
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +18.6%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B3Vitamin B3 +282.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.3%
Contains more Vitamin CVitamin C +4828.6%
Contains more Vitamin AVitamin A +401.4%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +208.8%
Contains more Vitamin KVitamin K +7988.1%
Contains more CholineCholine +18.9%
~equal in Vitamin D ~0µg

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +338.1%
Contains more FatsFats +1284.3%
Contains more CarbsCarbs +506%
Contains more OtherOther +34.4%
Contains more WaterWater +107.1%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +991.2%
Contains more Poly. FatPolyunsaturated fat +637.3%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Garden cress DV% diff.
Vitamin K 6.7µg 541.9µg 446%
Vitamin C 1.4mg 69mg 75%
Selenium 19.9µg 0.9µg 35%
Vitamin A 69µg 346µg 31%
Vitamin B1 0.39mg 0.08mg 26%
Sodium 598mg 14mg 25%
Saturated fat 4.465g 0.023g 20%
Phosphorus 216mg 76mg 20%
Vitamin B12 0.42µg 0µg 18%
Protein 11.39g 2.6g 18%
Vitamin B3 3.825mg 1mg 18%
Iron 2.48mg 1.3mg 15%
Fats 9.69g 0.7g 14%
Potassium 172mg 606mg 13%
Vitamin B6 0.08mg 0.247mg 13%
Calories 266kcal 32kcal 12%
Starch 26.95g 11%
Calcium 188mg 81mg 11%
Zinc 1.34mg 0.23mg 10%
Polyunsaturated fat 1.681g 0.228g 10%
Carbs 33.33g 5.5g 9%
Manganese 0.36mg 0.553mg 8%
Copper 0.105mg 0.17mg 7%
Monounsaturated fat 2.608g 0.239g 6%
Cholesterol 17mg 0mg 6%
Vitamin B5 0.242mg 5%
Vitamin B2 0.195mg 0.26mg 5%
Fiber 2.3g 1.1g 5%
Folate 93µg 80µg 3%
Magnesium 24mg 38mg 3%
Fructose 1g 1%
Choline 16.4mg 19.5mg 1%
Vitamin E 0.83mg 0.7mg 1%
Net carbs 31.03g 4.4g N/A
Sugar 3.58g 4.4g N/A
Trans fat 0.241g 0g 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
150%
Garden cress
Minerals Daily Need Coverage Score
58%
Pizza
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 0.82g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 584mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 4.442g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 60)
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.
Which food is richer in vitamins?
?
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.