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  6. Pizza vs. Pilaf

Pizza vs. Pilaf — In-Depth Nutrition Comparison

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Differences between pizza and pilaf

  • Pizza has more vitamin B12 and calcium, while pilaf has more folate, vitamin B6, selenium, manganese, vitamin B1, and vitamin B3.
  • Pilaf's daily need coverage for sodium is 31% higher.
  • Pilaf contains 21 times less vitamin B12 than pizza. Pizza contains 0.42µg of vitamin B12, while pilaf contains 0.02µg.
  • The amount of saturated fat in pilaf is lower.

The food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Pizza vs Pilaf 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
4
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%
Pilaf
Pilaf
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +126.5%
Contains more ZincZinc +32.7%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -54.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +58.1%
Contains more ManganeseManganese +145%
Contains more SeleniumSelenium +62.8%
~equal in Potassium ~188mg
~equal in Iron ~2.44mg

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
5
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%
Pilaf
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +1625%
Contains more Vitamin EVitamin E +1975%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B12Vitamin B12 +2000%
Contains more Vitamin KVitamin K +1240%
Contains more Vitamin CVitamin C +192.9%
Contains more Vitamin B1Vitamin B1 +54.6%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +128%
~equal in Vitamin D ~0µg
~equal in Choline ~17.5mg

All nutrients comparison - raw data values

Nutrient Pizza Pilaf DV% diff.
Sodium 598mg 1303mg 31%
Folate 93µg 212µg 30%
Vitamin B6 0.08mg 0.4mg 25%
Selenium 19.9µg 32.4µg 23%
Manganese 0.36mg 0.882mg 23%
Saturated fat 4.465g 0.307g 19%
Starch 26.95g 71.23g 18%
Vitamin B1 0.39mg 0.603mg 18%
Vitamin B12 0.42µg 0.02µg 17%
Carbs 33.33g 76.31g 14%
Vitamin B5 0.715mg 14%
Vitamin B3 3.825mg 6.127mg 14%
Fats 9.69g 1.37g 13%
Calcium 188mg 83mg 11%
Polyunsaturated fat 1.681g 0.377g 9%
Phosphorus 216mg 154mg 9%
Vitamin B2 0.195mg 0.087mg 8%
Copper 0.105mg 0.166mg 7%
Vitamin A 69µg 4µg 7%
Monounsaturated fat 2.608g 0.373g 6%
Vitamin K 6.7µg 0.5µg 5%
Calories 266kcal 359kcal 5%
Cholesterol 17mg 1mg 5%
Vitamin E 0.83mg 0.04mg 5%
Fiber 2.3g 1.2g 4%
Vitamin C 1.4mg 4.1mg 3%
Zinc 1.34mg 1.01mg 3%
Protein 11.39g 10.42g 2%
Magnesium 24mg 32mg 2%
Fructose 1g 0g 1%
Iron 2.48mg 2.44mg 1%
Net carbs 31.03g 75.11g N/A
Potassium 172mg 188mg 0%
Sugar 3.58g 1.53g N/A
Trans fat 0.241g 0g N/A
Choline 16.4mg 17.5mg 0%
Tryptophan 0.086mg 0%
Threonine 0.41mg 0.221mg 0%
Isoleucine 0.564mg 0.279mg 0%
Leucine 1.139mg 0.523mg 0%
Lysine 0.77mg 0.189mg 0%
Methionine 0.264mg 0.145mg 0%
Phenylalanine 0.664mg 0.32mg 0%
Valine 0.72mg 0.374mg 0%
Histidine 0.355mg 0.15mg 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 0g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
3
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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +607.3%
Contains more WaterWater +436.9%
Contains more CarbsCarbs +129%
Contains more OtherOther +59.5%
~equal in Protein ~10.42g

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +599.2%
Contains more Poly. FatPolyunsaturated fat +345.9%
Contains less Sat. FatSaturated fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
4
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
Pilaf
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more GlucoseGlucose +680%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +164.3%
Contains more SucroseSucrose +50%
~equal in Maltose ~1.13g

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.