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Pizza vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between pizza and egg whites

  • Pizza has more vitamin B1, iron, phosphorus, vitamin B3, folate, calcium, and manganese; however, egg whites are higher in vitamin B2.
  • Pizza covers your daily need for vitamin B1, 32% more than egg whites.
  • The glycemic index of pizza is higher.

These are the specific foods used in this comparison Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Egg, white, raw, fresh.

Infographic

Pizza vs Egg white 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
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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +2585.7%
Contains more IronIron +3000%
Contains more CopperCopper +356.5%
Contains more ZincZinc +4366.7%
Contains more PhosphorusPhosphorus +1340%
Contains more ManganeseManganese +3172.7%
Contains less SodiumSodium -72.2%
~equal in Potassium ~163mg
~equal in Selenium ~20µg

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
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%
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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9650%
Contains more Vitamin B3Vitamin B3 +3542.9%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more Vitamin B12Vitamin B12 +366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2225%
Contains more CholineCholine +1390.9%
Contains more Vitamin B2Vitamin B2 +125.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Egg white DV% diff.
Vitamin B1 0.39mg 0.004mg 32%
Iron 2.48mg 0.08mg 30%
Phosphorus 216mg 15mg 29%
Vitamin B3 3.825mg 0.105mg 23%
Folate 93µg 4µg 22%
Saturated fat 4.465g 0g 20%
Vitamin B2 0.195mg 0.439mg 19%
Sodium 598mg 166mg 19%
Calcium 188mg 7mg 18%
Fats 9.69g 0.17g 15%
Manganese 0.36mg 0.011mg 15%
Vitamin B12 0.42µg 0.09µg 14%
Zinc 1.34mg 0.03mg 12%
Starch 26.95g 11%
Carbs 33.33g 0.73g 11%
Polyunsaturated fat 1.681g 0g 11%
Calories 266kcal 52kcal 11%
Fiber 2.3g 0g 9%
Copper 0.105mg 0.023mg 9%
Vitamin A 69µg 0µg 8%
Monounsaturated fat 2.608g 0g 7%
Vitamin K 6.7µg 0µg 6%
Vitamin B6 0.08mg 0.005mg 6%
Vitamin E 0.83mg 0mg 6%
Cholesterol 17mg 0mg 6%
Vitamin B5 0.19mg 4%
Magnesium 24mg 11mg 3%
Choline 16.4mg 1.1mg 3%
Vitamin C 1.4mg 0mg 2%
Fructose 1g 0.07g 1%
Protein 11.39g 10.9g 1%
Net carbs 31.03g 0.73g N/A
Potassium 172mg 163mg 0%
Sugar 3.58g 0.71g N/A
Selenium 19.9µg 20µg 0%
Trans fat 0.241g N/A
Tryptophan 0.125mg 0%
Threonine 0.41mg 0.449mg 0%
Isoleucine 0.564mg 0.661mg 0%
Leucine 1.139mg 1.016mg 0%
Lysine 0.77mg 0.806mg 0%
Methionine 0.264mg 0.399mg 0%
Phenylalanine 0.664mg 0.686mg 0%
Valine 0.72mg 0.809mg 0%
Histidine 0.355mg 0.29mg 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
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% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +5600%
Contains more CarbsCarbs +4465.8%
Contains more OtherOther +284.1%
Contains more WaterWater +102.8%
~equal in Protein ~10.9g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
7
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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +185.7%
Contains more GlucoseGlucose +129.4%
Contains more FructoseFructose +1328.6%
Contains more LactoseLactose +500%
Contains more MaltoseMaltose +1400%
Contains more GalactoseGalactose +85.7%

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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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.