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Pizza vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between pizza and bran raw

  • Pizza has more vitamin B3; however, bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, iron, and copper.
  • Bran raw's daily need coverage for manganese is 229% more.
  • Pizza has 150 times more sodium than bran raw. Pizza has 598mg of sodium, while bran raw has 4mg.

The food varieties used in the comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Oat bran, raw.

Infographic

Pizza vs Bran 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
1
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +224.1%
Contains more MagnesiumMagnesium +879.2%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +118.1%
Contains more CopperCopper +283.8%
Contains more ZincZinc +132.1%
Contains more PhosphorusPhosphorus +239.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1463.9%
Contains more SeleniumSelenium +127.1%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +309.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +109.4%
Contains more FolateFolate +78.8%
Contains more Vitamin EVitamin E +21.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more CholineCholine +96.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Bran raw DV% diff.
Manganese 0.36mg 5.63mg 229%
Phosphorus 216mg 734mg 74%
Vitamin B1 0.39mg 1.17mg 65%
Fiber 2.3g 15.4g 52%
Magnesium 24mg 235mg 50%
Selenium 19.9µg 45.2µg 46%
Iron 2.48mg 5.41mg 37%
Copper 0.105mg 0.403mg 33%
Vitamin B5 1.494mg 30%
Sodium 598mg 4mg 26%
Vitamin B12 0.42µg 0µg 18%
Vitamin B3 3.825mg 0.934mg 18%
Zinc 1.34mg 3.11mg 16%
Saturated fat 4.465g 1.328g 14%
Calcium 188mg 58mg 13%
Potassium 172mg 566mg 12%
Protein 11.39g 17.3g 12%
Starch 26.95g 11%
Carbs 33.33g 66.22g 11%
Folate 93µg 52µg 10%
Vitamin A 69µg 0µg 8%
Polyunsaturated fat 1.681g 2.766g 7%
Vitamin B6 0.08mg 0.165mg 7%
Cholesterol 17mg 0mg 6%
Fats 9.69g 7.03g 4%
Choline 16.4mg 32.2mg 3%
Vitamin K 6.7µg 3.2µg 3%
Vitamin B2 0.195mg 0.22mg 2%
Vitamin C 1.4mg 0mg 2%
Monounsaturated fat 2.608g 2.376g 1%
Fructose 1g 1%
Calories 266kcal 246kcal 1%
Vitamin E 0.83mg 1.01mg 1%
Net carbs 31.03g 50.82g N/A
Sugar 3.58g 1.45g N/A
Trans fat 0.241g N/A
Tryptophan 0.335mg 0%
Threonine 0.41mg 0.502mg 0%
Isoleucine 0.564mg 0.668mg 0%
Leucine 1.139mg 1.374mg 0%
Lysine 0.77mg 0.76mg 0%
Methionine 0.264mg 0.335mg 0%
Phenylalanine 0.664mg 0.908mg 0%
Valine 0.72mg 0.964mg 0%
Histidine 0.355mg 0.41mg 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
2
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +37.8%
Contains more WaterWater +559.1%
Contains more ProteinProtein +51.9%
Contains more CarbsCarbs +98.7%
Contains more OtherOther +19.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Poly. FatPolyunsaturated fat +64.5%
~equal in Monounsaturated fat ~2.376g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.