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  6. Pizza vs. Marrow-stem Kale

Pizza vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between pizza and marrow-stem Kale

  • Pizza has more selenium, vitamin B1, phosphorus, iron, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily vitamin K needs 359% more than pizza.
  • Marrow-stem Kale has 81 times less saturated fat than pizza. Pizza has 4.465g of saturated fat, while marrow-stem Kale has 0.055g.
  • Pizza has a higher glycemic index. The glycemic index of pizza is 60, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Collards, raw.

Infographic

Pizza vs Marrow-stem Kale 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
5
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +427.7%
Contains more CopperCopper +128.3%
Contains more ZincZinc +538.1%
Contains more PhosphorusPhosphorus +764%
Contains more SeleniumSelenium +1430.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +23.4%
Contains more PotassiumPotassium +23.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +82.8%

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
4
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +622.2%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +415.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2421.4%
Contains more Vitamin AVitamin A +263.8%
Contains more Vitamin EVitamin E +172.3%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +6423.9%
Contains more FolateFolate +38.7%
Contains more CholineCholine +41.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Marrow-stem Kale DV% diff.
Vitamin K 6.7µg 437.1µg 359%
Vitamin C 1.4mg 35.3mg 38%
Selenium 19.9µg 1.3µg 34%
Vitamin B1 0.39mg 0.054mg 28%
Phosphorus 216mg 25mg 27%
Iron 2.48mg 0.47mg 25%
Sodium 598mg 17mg 25%
Vitamin A 69µg 251µg 20%
Saturated fat 4.465g 0.055g 20%
Vitamin B3 3.825mg 0.742mg 19%
Vitamin B12 0.42µg 0µg 18%
Protein 11.39g 3.02g 17%
Fats 9.69g 0.61g 14%
Manganese 0.36mg 0.658mg 13%
Calories 266kcal 32kcal 12%
Starch 26.95g 11%
Zinc 1.34mg 0.21mg 10%
Polyunsaturated fat 1.681g 0.201g 10%
Vitamin E 0.83mg 2.26mg 10%
Folate 93µg 129µg 9%
Carbs 33.33g 5.42g 9%
Vitamin B6 0.08mg 0.165mg 7%
Copper 0.105mg 0.046mg 7%
Fiber 2.3g 4g 7%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 2.608g 0.03g 6%
Vitamin B5 0.267mg 5%
Vitamin B2 0.195mg 0.13mg 5%
Calcium 188mg 232mg 4%
Fructose 1g 1%
Potassium 172mg 213mg 1%
Magnesium 24mg 27mg 1%
Choline 16.4mg 23.2mg 1%
Net carbs 31.03g 1.42g N/A
Sugar 3.58g 0.46g N/A
Trans fat 0.241g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.41mg 0.086mg 0%
Isoleucine 0.564mg 0.1mg 0%
Leucine 1.139mg 0.151mg 0%
Lysine 0.77mg 0.117mg 0%
Methionine 0.264mg 0.033mg 0%
Phenylalanine 0.664mg 0.087mg 0%
Valine 0.72mg 0.12mg 0%
Histidine 0.355mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +277.2%
Contains more FatsFats +1488.5%
Contains more CarbsCarbs +514.9%
Contains more OtherOther +82%
Contains more WaterWater +107.6%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +8593.3%
Contains more Poly. FatPolyunsaturated fat +736.3%
Contains less Sat. FatSaturated fat -98.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.