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  6. Pizza vs. Mashed potato

Pizza vs. Mashed potato — In-Depth Nutrition Comparison

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How are Pizza and Mashed potato different?

  • Mashed potato contains less Selenium, Vitamin B1, Iron, Phosphorus, Folate, Vitamin B3, Calcium, Vitamin B12, and Vitamin B2 than Pizza.
  • Pizza covers your daily need of Selenium 35% more than Mashed potato.
  • Pizza has 26 times more Vitamin B1 than Mashed potato. Pizza has 0.39mg of Vitamin B1, while Mashed potato has 0.015mg.
  • Mashed potato contains less Saturated Fat.

Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Fast foods, potato, mashed types were used in this article.

Infographic

Pizza vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +944.4%
Contains more IronIron +700%
Contains more CopperCopper +200%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +266.1%
Contains more ManganeseManganese +267.3%
Contains more SeleniumSelenium +2387.5%
Contains more PotassiumPotassium +66.3%
Contains less SodiumSodium -48.8%

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
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% 21% 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 0% 11% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +93.5%
Contains more Vitamin EVitamin E +97.6%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +254.2%
Contains more Vitamin B12Vitamin B12 +500%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +933.3%
Contains more CholineCholine +22.4%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +590.3%
Contains more FatsFats +243.6%
Contains more CarbsCarbs +127.5%
Contains more OtherOther +92.1%
Contains more WaterWater +84.4%

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
22% 27% 51%
Saturated Fat: Sat. Fat 0.577 g
Monounsaturated Fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated Fat +262.2%
Contains more Poly. FatPolyunsaturated fat +25.3%
Contains less Sat. FatSaturated Fat -87.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
7
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +122.7%
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +290%
Contains more FructoseFructose +400%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Mashed potato Opinion
Calories 266kcal 89kcal Pizza
Protein 11.39g 1.65g Pizza
Fats 9.69g 2.82g Pizza
Vitamin C 1.4mg 0mg Pizza
Net carbs 31.03g 13.35g Pizza
Carbs 33.33g 14.65g Pizza
Cholesterol 17mg 0mg Mashed potato
Magnesium 24mg 15mg Pizza
Calcium 188mg 18mg Pizza
Potassium 172mg 286mg Mashed potato
Iron 2.48mg 0.31mg Pizza
Sugar 3.58g 0.5g Mashed potato
Fiber 2.3g 1.3g Pizza
Copper 0.105mg 0.035mg Pizza
Zinc 1.34mg 0.22mg Pizza
Starch 26.95g 12.1g Pizza
Phosphorus 216mg 59mg Pizza
Sodium 598mg 306mg Mashed potato
Vitamin A 358IU 185IU Pizza
Vitamin A 69µg 43µg Pizza
Vitamin E 0.83mg 0.42mg Pizza
Manganese 0.36mg 0.098mg Pizza
Selenium 19.9µg 0.8µg Pizza
Vitamin B1 0.39mg 0.015mg Pizza
Vitamin B2 0.195mg 0.015mg Pizza
Vitamin B3 3.825mg 1.08mg Pizza
Vitamin B6 0.08mg 0.12mg Mashed potato
Vitamin B12 0.42µg 0.07µg Pizza
Vitamin K 6.7µg 5.9µg Pizza
Folate 93µg 9µg Pizza
Trans Fat 0.241g 0.105g Mashed potato
Choline 16.4mg 13.4mg Pizza
Saturated Fat 4.465g 0.577g Mashed potato
Monounsaturated Fat 2.608g 0.72g Pizza
Polyunsaturated fat 1.681g 1.342g 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
Fructose 1g 0.2g Pizza
Omega-3 - EPA 0.004g 0.001g Pizza
Omega-3 - ALA 0.175g 0.174g Pizza
Omega-3 - DPA 0.004g 0.001g Pizza
Omega-6 - Gamma-linoleic acid 0.003g 0g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g Pizza
Omega-6 - Eicosadienoic acid 0.003g 0.001g Pizza
Omega-6 - Linoleic acid 1.367g 1.146g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
58%
Pizza
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is lower in glycemic index?
Pizza
Pizza is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.08g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 3.888g)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.