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  6. Pizza vs. Mustard Greens Raw

Pizza vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are pizza and mustard Greens Raw different?

  • Pizza is higher in selenium, vitamin B1, phosphorus, folate, and vitamin B3; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for mustard Greens Raw is 209% higher.
  • Pizza contains 447 times more saturated fat than mustard Greens Raw. While pizza contains 4.465g of saturated fat, mustard Greens Raw contain only 0.01g.
  • Mustard Greens Raw have a lower glycemic index (32) than pizza (60).

Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Mustard greens, raw are the varieties used in this article.

Infographic

Pizza vs Mustard Greens Raw 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
6
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +63.5%
Contains more IronIron +51.2%
Contains more ZincZinc +436%
Contains more PhosphorusPhosphorus +272.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2111.1%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +123.3%
Contains more CopperCopper +57.1%
Contains less SodiumSodium -96.7%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +378.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +675%
Contains more CholineCholine +3180%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +118.8%
Contains more Vitamin EVitamin E +142.2%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +3743.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Mustard Greens Raw DV% diff.
Vitamin K 6.7µg 257.5µg 209%
Vitamin C 1.4mg 70mg 76%
Selenium 19.9µg 0.9µg 35%
Vitamin B1 0.39mg 0.08mg 26%
Sodium 598mg 20mg 25%
Phosphorus 216mg 58mg 23%
Saturated fat 4.465g 0.01g 20%
Folate 93µg 12µg 20%
Vitamin B3 3.825mg 0.8mg 19%
Vitamin B12 0.42µg 0µg 18%
Protein 11.39g 2.86g 17%
Manganese 0.36mg 16%
Fats 9.69g 0.42g 14%
Calories 266kcal 27kcal 12%
Starch 26.95g 11%
Iron 2.48mg 1.64mg 11%
Polyunsaturated fat 1.681g 0.038g 11%
Carbs 33.33g 4.67g 10%
Zinc 1.34mg 0.25mg 10%
Vitamin A 69µg 151µg 9%
Vitamin E 0.83mg 2.01mg 8%
Vitamin B6 0.08mg 0.18mg 8%
Copper 0.105mg 0.165mg 7%
Calcium 188mg 115mg 7%
Vitamin B2 0.195mg 0.11mg 7%
Potassium 172mg 384mg 6%
Monounsaturated fat 2.608g 0.092g 6%
Cholesterol 17mg 0mg 6%
Vitamin B5 0.21mg 4%
Fiber 2.3g 3.2g 4%
Choline 16.4mg 0.5mg 3%
Magnesium 24mg 32mg 2%
Fructose 1g 1%
Net carbs 31.03g 1.47g N/A
Sugar 3.58g 1.32g N/A
Trans fat 0.241g 0g 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 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +298.3%
Contains more FatsFats +2207.1%
Contains more CarbsCarbs +613.7%
Contains more OtherOther +79.3%
Contains more WaterWater +110.1%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2734.8%
Contains more Poly. FatPolyunsaturated fat +4323.7%
Contains less Sat. FatSaturated fat -99.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.