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Pizza vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between pizza and dates?

  • Pizza is richer in selenium, vitamin B1, phosphorus, folate, iron, vitamin B12, and vitamin B3, while dates are higher in fiber.
  • Pizza's daily need coverage for selenium is 31% higher.
  • Dates are lower in sodium.
  • Pizza has a higher glycemic index (60) than dates (42).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Dates, deglet noor types in this comparison.

Infographic

Pizza vs Dates 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
6
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%
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +382.1%
Contains more IronIron +143.1%
Contains more ZincZinc +362.1%
Contains more PhosphorusPhosphorus +248.4%
Contains more ManganeseManganese +37.4%
Contains more SeleniumSelenium +563.3%
Contains more MagnesiumMagnesium +79.2%
Contains more PotassiumPotassium +281.4%
Contains more CopperCopper +96.2%
Contains less SodiumSodium -99.7%

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
10
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%
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1560%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +195.5%
Contains more Vitamin B3Vitamin B3 +200.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +148.1%
Contains more FolateFolate +389.5%
Contains more CholineCholine +160.3%
Contains more Vitamin B6Vitamin B6 +106.3%
~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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +364.9%
Contains more FatsFats +2384.6%
Contains more WaterWater +110.3%
Contains more OtherOther +51.3%
Contains more CarbsCarbs +125.1%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +7144.4%
Contains more Poly. FatPolyunsaturated fat +8747.4%
Contains less Sat. FatSaturated fat -99.3%

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
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +775%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +11820%
Contains more GlucoseGlucose +2447.4%
Contains more FructoseFructose +1856%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Dates DV% diff.
Selenium 19.9µg 3µg 31%
Vitamin B1 0.39mg 0.052mg 28%
Sodium 598mg 2mg 26%
Fructose 1g 19.56g 23%
Fiber 2.3g 8g 23%
Phosphorus 216mg 62mg 22%
Saturated fat 4.465g 0.032g 20%
Folate 93µg 19µg 19%
Protein 11.39g 2.45g 18%
Vitamin B12 0.42µg 0µg 18%
Iron 2.48mg 1.02mg 18%
Vitamin B3 3.825mg 1.274mg 16%
Calcium 188mg 39mg 15%
Potassium 172mg 656mg 14%
Carbs 33.33g 75.03g 14%
Fats 9.69g 0.39g 14%
Vitamin B5 0.589mg 12%
Starch 26.95g 11%
Copper 0.105mg 0.206mg 11%
Polyunsaturated fat 1.681g 0.019g 11%
Zinc 1.34mg 0.29mg 10%
Vitamin B2 0.195mg 0.066mg 10%
Vitamin A 69µg 0µg 8%
Vitamin B6 0.08mg 0.165mg 7%
Monounsaturated fat 2.608g 0.036g 6%
Cholesterol 17mg 0mg 6%
Vitamin E 0.83mg 0.05mg 5%
Magnesium 24mg 43mg 5%
Manganese 0.36mg 0.262mg 4%
Vitamin K 6.7µg 2.7µg 3%
Choline 16.4mg 6.3mg 2%
Calories 266kcal 282kcal 1%
Vitamin C 1.4mg 0.4mg 1%
Net carbs 31.03g 67.03g N/A
Sugar 3.58g 63.35g N/A
Trans fat 0.241g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.41mg 0.043mg 0%
Isoleucine 0.564mg 0.049mg 0%
Leucine 1.139mg 0.084mg 0%
Lysine 0.77mg 0.066mg 0%
Methionine 0.264mg 0.022mg 0%
Phenylalanine 0.664mg 0.05mg 0%
Valine 0.72mg 0.071mg 0%
Histidine 0.355mg 0.032mg 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 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g 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 Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Dates
Minerals Daily Need Coverage Score
58%
Pizza
29%
Dates

Comparison summary

Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 59.77g)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $2)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 4.433g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 18)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.