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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
:
1
Fruit salad
Fruit salad
Contains more Calcium +1609.1%
Contains more Iron +892%
Contains more Magnesium +200%
Contains more Phosphorus +1442.9%
Contains more Potassium +48.3%
Contains more Zinc +857.1%
Contains more Copper +110%
Contains more Manganese +138.4%
Contains less Sodium -99.2%
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +1609.1%
Contains more Iron +892%
Contains more Magnesium +200%
Contains more Phosphorus +1442.9%
Contains more Potassium +48.3%
Contains more Zinc +857.1%
Contains more Copper +110%
Contains more Manganese +138.4%
Contains less Sodium -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
8
:
3
Fruit salad
Fruit salad
Contains more Vitamin B1 +3445.5%
Contains more Vitamin B2 +1292.9%
Contains more Vitamin B3 +974.4%
Contains more Vitamin B6 +196.3%
Contains more Folate +3000%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +67.6%
Contains more Vitamin C +135.7%
Pizza
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 17% 0% 5% 98% 45% 72% 0% 19% 70% 53% 17%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +3445.5%
Contains more Vitamin B2 +1292.9%
Contains more Vitamin B3 +974.4%
Contains more Vitamin B6 +196.3%
Contains more Folate +3000%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +67.6%
Contains more Vitamin C +135.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
4
:
1
Fruit salad
Fruit salad
Contains more Protein +2133.3%
Contains more Fats +32200%
Contains more Carbs +155.4%
Contains more Other +830.8%
Contains more Water +99.6%
Pizza
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
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +2133.3%
Contains more Fats +32200%
Contains more Carbs +155.4%
Contains more Other +830.8%
Contains more Water +99.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +52060%
Contains more Polyunsaturated fat +15181.8%
Contains less Saturated Fat -99.9%
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +52060%
Contains more Polyunsaturated fat +15181.8%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Fruit salad Opinion
Net carbs 31.03g 12.05g Pizza
Protein 11.39g 0.51g Pizza
Fats 9.69g 0.03g Pizza
Carbs 33.33g 13.05g Pizza
Calories 266kcal 50kcal Pizza
Starch 26.95g Pizza
Fructose 1g Pizza
Sugar 3.58g Fruit salad
Fiber 2.3g 1g Pizza
Calcium 188mg 11mg Pizza
Iron 2.48mg 0.25mg Pizza
Magnesium 24mg 8mg Pizza
Phosphorus 216mg 14mg Pizza
Potassium 172mg 116mg Pizza
Sodium 598mg 5mg Fruit salad
Zinc 1.34mg 0.14mg Pizza
Copper 0.105mg 0.05mg Pizza
Manganese 0.36mg 0.151mg Pizza
Selenium 19.9µg Pizza
Vitamin A 358IU 600IU Fruit salad
Vitamin A RAE 69µg 30µg Pizza
Vitamin E 0.83mg Pizza
Vitamin C 1.4mg 3.3mg Fruit salad
Vitamin B1 0.39mg 0.011mg Pizza
Vitamin B2 0.195mg 0.014mg Pizza
Vitamin B3 3.825mg 0.356mg Pizza
Vitamin B5 0.053mg Fruit salad
Vitamin B6 0.08mg 0.027mg Pizza
Folate 93µg 3µg Pizza
Vitamin B12 0.42µg 0µg Pizza
Vitamin K 6.7µg Pizza
Threonine 0.41mg Pizza
Isoleucine 0.564mg Pizza
Leucine 1.139mg Pizza
Lysine 0.77mg Pizza
Methionine 0.264mg Pizza
Phenylalanine 0.664mg Pizza
Valine 0.72mg Pizza
Histidine 0.355mg Pizza
Cholesterol 17mg 0mg Fruit salad
Trans Fat 0.241g 0g Fruit salad
Saturated Fat 4.465g 0.004g Fruit salad
Omega-3 - EPA 0.004g Pizza
Omega-3 - DPA 0.004g Pizza
Monounsaturated Fat 2.608g 0.005g Pizza
Polyunsaturated fat 1.681g 0.011g Pizza
Omega-6 - Eicosadienoic acid 0.003g Pizza
Omega-6 - Linoleic acid 1.367g Pizza
Omega-6 - Gamma-linoleic acid 0.003g Pizza
Omega-3 - ALA 0.175g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Pizza
6%
Fruit salad
Minerals Daily Need Coverage Score
58%
Pizza
8%
Fruit salad

Comparison summary

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 Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 593mg)
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 4.461g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.