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Pizza vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between pizza and dried fruit

  • Pizza has more selenium, vitamin B1, folate, and phosphorus, while dried fruit has more vitamin A, potassium, copper, and vitamin E.
  • Dried fruit's daily need coverage for vitamin A is 65% higher.
  • Dried fruit contains 263 times less saturated fat than pizza. Pizza contains 4.465g of saturated fat, while dried fruit contains 0.017g.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of pizza is 60.

The food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Apricots, dried, sulfured, uncooked.

Infographic

Pizza vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +241.8%
Contains more ZincZinc +243.6%
Contains more PhosphorusPhosphorus +204.2%
Contains more ManganeseManganese +53.2%
Contains more SeleniumSelenium +804.5%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +575.6%
Contains more CopperCopper +226.7%
Contains less SodiumSodium -98.3%
~equal in Iron ~2.66mg

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
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more Vitamin B3Vitamin B3 +47.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +116.1%
Contains more FolateFolate +830%
Contains more CholineCholine +18%
Contains more Vitamin AVitamin A +160.9%
Contains more Vitamin EVitamin E +421.7%
Contains more Vitamin B6Vitamin B6 +78.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Dried fruit DV% diff.
Selenium 19.9µg 2.2µg 32%
Vitamin B1 0.39mg 0.015mg 31%
Potassium 172mg 1162mg 29%
Copper 0.105mg 0.343mg 26%
Sodium 598mg 10mg 26%
Vitamin E 0.83mg 4.33mg 23%
Folate 93µg 10µg 21%
Phosphorus 216mg 71mg 21%
Fiber 2.3g 7.3g 20%
Saturated fat 4.465g 0.017g 20%
Vitamin B12 0.42µg 0µg 18%
Protein 11.39g 3.39g 16%
Fats 9.69g 0.51g 14%
Fructose 1g 12.47g 14%
Calcium 188mg 55mg 13%
Vitamin A 69µg 180µg 12%
Starch 26.95g 0.35g 11%
Polyunsaturated fat 1.681g 0.074g 11%
Vitamin B5 0.516mg 10%
Carbs 33.33g 62.64g 10%
Vitamin B2 0.195mg 0.074mg 9%
Zinc 1.34mg 0.39mg 9%
Vitamin B3 3.825mg 2.589mg 8%
Monounsaturated fat 2.608g 0.074g 6%
Cholesterol 17mg 0mg 6%
Manganese 0.36mg 0.235mg 5%
Vitamin B6 0.08mg 0.143mg 5%
Vitamin K 6.7µg 3.1µg 3%
Iron 2.48mg 2.66mg 2%
Magnesium 24mg 32mg 2%
Calories 266kcal 241kcal 1%
Vitamin C 1.4mg 1mg 0%
Net carbs 31.03g 55.34g N/A
Sugar 3.58g 53.44g N/A
Trans fat 0.241g N/A
Choline 16.4mg 13.9mg 0%
Tryptophan 0.016mg 0%
Threonine 0.41mg 0.073mg 0%
Isoleucine 0.564mg 0.063mg 0%
Leucine 1.139mg 0.105mg 0%
Lysine 0.77mg 0.083mg 0%
Methionine 0.264mg 0.015mg 0%
Phenylalanine 0.664mg 0.062mg 0%
Valine 0.72mg 0.078mg 0%
Histidine 0.355mg 0.047mg 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
3
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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +236%
Contains more FatsFats +1800%
Contains more WaterWater +39.8%
Contains more CarbsCarbs +87.9%
~equal in Other ~2.57g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +3424.3%
Contains more Poly. FatPolyunsaturated fat +2171.6%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +7600%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +3845%
Contains more GlucoseGlucose +4141%
Contains more FructoseFructose +1147%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.