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  6. Pizza vs. Lentil soup

Pizza vs. Lentil soup — In-Depth Nutrition Comparison

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What are the main differences between pizza and lentil soup?

  • Pizza has more selenium, vitamin B1, vitamin B3, phosphorus, folate, iron, calcium, vitamin B12, and vitamin B2 than lentil soup.
  • Pizza's daily need coverage for selenium is 36% higher.
  • Lentil soup has 11 times less calcium than pizza. Pizza has 188mg of calcium, while lentil soup has 17mg.
  • Lentil soup is lower in saturated fat.
  • Pizza has a higher glycemic index (60) than lentil soup (44).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Soup, lentil with ham, canned, ready-to-serve types in this comparison.

Infographic

Pizza vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +1005.9%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +131.8%
Contains more CopperCopper +50%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +191.9%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +6533.3%
Contains less SodiumSodium -11%

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
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 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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin AVitamin A +885.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +601.8%
Contains more Vitamin B12Vitamin B12 +250%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +365%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin B6Vitamin B6 +12.5%
~equal in Vitamin D ~µg

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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +204.5%
Contains more FatsFats +765.2%
Contains more CarbsCarbs +308.5%
Contains more OtherOther +96.7%
Contains more WaterWater +98.6%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +401.5%
Contains more Poly. FatPolyunsaturated fat +1193.1%
Contains less Sat. FatSaturated fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Lentil soup DV% diff.
Selenium 19.9µg 0.3µg 36%
Vitamin B1 0.39mg 0.07mg 27%
Vitamin B3 3.825mg 0.545mg 21%
Phosphorus 216mg 74mg 20%
Folate 93µg 20µg 18%
Saturated fat 4.465g 0.45g 18%
Iron 2.48mg 1.07mg 18%
Calcium 188mg 17mg 17%
Protein 11.39g 3.74g 15%
Vitamin B12 0.42µg 0.12µg 13%
Fats 9.69g 1.12g 13%
Vitamin B2 0.195mg 0.045mg 12%
Starch 26.95g 11%
Calories 266kcal 56kcal 11%
Manganese 0.36mg 0.12mg 10%
Polyunsaturated fat 1.681g 0.13g 10%
Fiber 2.3g 9%
Zinc 1.34mg 0.3mg 9%
Carbs 33.33g 8.16g 8%
Vitamin A 69µg 7µg 7%
Vitamin K 6.7µg 6%
Vitamin E 0.83mg 6%
Cholesterol 17mg 3mg 5%
Monounsaturated fat 2.608g 0.52g 5%
Magnesium 24mg 9mg 4%
Copper 0.105mg 0.07mg 4%
Choline 16.4mg 3%
Vitamin B5 0.14mg 3%
Sodium 598mg 532mg 3%
Vitamin B6 0.08mg 0.09mg 1%
Fructose 1g 1%
Potassium 172mg 144mg 1%
Vitamin C 1.4mg 1.7mg 0%
Net carbs 31.03g 8.16g N/A
Sugar 3.58g N/A
Trans fat 0.241g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Pizza
8%
Lentil soup
Minerals Daily Need Coverage Score
58%
Pizza
21%
Lentil soup

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 Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Lentil soup
Lentil soup contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 4.015g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 16)
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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.