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Pizza vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between pizza and fruit salad

  • Fruit salad has less vitamin B1, phosphorus, iron, folate, vitamin B3, calcium, vitamin B12, and vitamin B2.
  • Pizza's daily need coverage for vitamin B1 is 32% more.
  • Fruit salad is lower in saturated fat.

The food varieties used in the comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Pizza vs Fruit salad 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
9
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1609.1%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +892%
Contains more CopperCopper +110%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +1442.9%
Contains more ManganeseManganese +138.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +130%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +1292.9%
Contains more Vitamin B3Vitamin B3 +974.4%
Contains more Vitamin B6Vitamin B6 +196.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3000%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +135.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Fruit salad DV% diff.
Selenium 19.9µg 36%
Vitamin B1 0.39mg 0.011mg 32%
Phosphorus 216mg 14mg 29%
Iron 2.48mg 0.25mg 28%
Sodium 598mg 5mg 26%
Folate 93µg 3µg 23%
Protein 11.39g 0.51g 22%
Vitamin B3 3.825mg 0.356mg 22%
Saturated fat 4.465g 0.004g 20%
Vitamin B12 0.42µg 0µg 18%
Calcium 188mg 11mg 18%
Fats 9.69g 0.03g 15%
Vitamin B2 0.195mg 0.014mg 14%
Starch 26.95g 11%
Calories 266kcal 50kcal 11%
Polyunsaturated fat 1.681g 0.011g 11%
Zinc 1.34mg 0.14mg 11%
Manganese 0.36mg 0.151mg 9%
Carbs 33.33g 13.05g 7%
Monounsaturated fat 2.608g 0.005g 7%
Vitamin E 0.83mg 6%
Vitamin K 6.7µg 6%
Copper 0.105mg 0.05mg 6%
Cholesterol 17mg 0mg 6%
Fiber 2.3g 1g 5%
Magnesium 24mg 8mg 4%
Vitamin B6 0.08mg 0.027mg 4%
Vitamin A 69µg 30µg 4%
Choline 16.4mg 3%
Potassium 172mg 116mg 2%
Vitamin C 1.4mg 3.3mg 2%
Fructose 1g 1%
Vitamin B5 0.053mg 1%
Net carbs 31.03g 12.05g N/A
Sugar 3.58g 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 N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2133.3%
Contains more FatsFats +32200%
Contains more CarbsCarbs +155.4%
Contains more OtherOther +830.8%
Contains more WaterWater +99.6%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +52060%
Contains more Poly. FatPolyunsaturated fat +15181.8%
Contains less Sat. FatSaturated fat -99.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.