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Pizza vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between pizza and marinara sauce

  • Pizza is higher in selenium, vitamin B1, phosphorus, iron, folate, vitamin B12, and calcium, yet marinara sauce is higher in vitamin E.
  • Pizza covers your daily selenium needs 34% more than marinara sauce.
  • The amount of saturated fat in marinara sauce is lower.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Pizza vs Marinara sauce 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
8
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +596.3%
Contains more IronIron +217.9%
Contains more CopperCopper +29.6%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +535.3%
Contains more ManganeseManganese +162.8%
Contains more SeleniumSelenium +1709.1%
Contains more PotassiumPotassium +85.5%
Contains less SodiumSodium -95%

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
6
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin AVitamin A +109.1%
Contains more Vitamin B1Vitamin B1 +1525%
Contains more Vitamin B2Vitamin B2 +219.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +615.4%
Contains more CholineCholine +19.7%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin EVitamin E +189.2%
Contains more Vitamin B6Vitamin B6 +116.3%
Contains more Vitamin KVitamin K +107.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.917mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Pizza Marinara sauce DV% diff.
Selenium 19.9µg 1.1µg 34%
Vitamin B1 0.39mg 0.024mg 31%
Phosphorus 216mg 34mg 26%
Sodium 598mg 30mg 25%
Iron 2.48mg 0.78mg 21%
Protein 11.39g 1.41g 20%
Saturated fat 4.465g 0.17g 20%
Folate 93µg 13µg 20%
Vitamin B12 0.42µg 0µg 18%
Calcium 188mg 27mg 16%
Fats 9.69g 1.48g 13%
Starch 26.95g 11%
Calories 266kcal 51kcal 11%
Vitamin B2 0.195mg 0.061mg 10%
Zinc 1.34mg 0.2mg 10%
Vitamin E 0.83mg 2.4mg 10%
Manganese 0.36mg 0.137mg 10%
Carbs 33.33g 8.06g 8%
Polyunsaturated fat 1.681g 0.508g 8%
Vitamin B6 0.08mg 0.173mg 7%
Monounsaturated fat 2.608g 0.377g 6%
Vitamin K 6.7µg 13.9µg 6%
Cholesterol 17mg 2mg 5%
Vitamin A 69µg 33µg 4%
Potassium 172mg 319mg 4%
Copper 0.105mg 0.081mg 3%
Fiber 2.3g 1.8g 2%
Fructose 1g 1%
Vitamin B3 3.825mg 3.917mg 1%
Magnesium 24mg 18mg 1%
Vitamin C 1.4mg 2mg 1%
Net carbs 31.03g 6.26g N/A
Sugar 3.58g 5.5g N/A
Trans fat 0.241g N/A
Choline 16.4mg 13.7mg 0%
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 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +707.8%
Contains more FatsFats +554.7%
Contains more CarbsCarbs +313.5%
Contains more OtherOther +45.8%
Contains more WaterWater +102.4%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +591.8%
Contains more Poly. FatPolyunsaturated fat +230.9%
Contains less Sat. FatSaturated fat -96.2%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.