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Pizza vs. Pizza sauce — In-Depth Nutrition Comparison

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Differences between pizza and pizza sauce

  • Pizza has more vitamin B1, phosphorus, folate, iron, vitamin B12, vitamin B3, calcium, and vitamin B2, while pizza sauce has more vitamin C.
  • Pizza's daily need coverage for vitamin B1 is 27% higher.
  • Pizza sauce contains 21 times less vitamin B12 than pizza. Pizza contains 0.42µg of vitamin B12, while pizza sauce contains 0.02µg.
  • The amount of saturated fat in pizza sauce is lower.

The food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Sauce, pizza, canned, ready-to-serve.

Infographic

Pizza vs Pizza sauce 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
7
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 15% 16% 31% 34% 46% 6.8% 21% 45% 29% 0%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +248.1%
Contains more IronIron +175.6%
Contains more ZincZinc +436%
Contains more PhosphorusPhosphorus +332%
Contains more ManganeseManganese +62.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +105.8%
Contains more CopperCopper +30.5%
Contains less SodiumSodium -41.8%

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
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 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 38% 0% 0% 0% 15% 12% 27% 22% 31% 2.5% 0% 7.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +539.3%
Contains more Vitamin B2Vitamin B2 +267.9%
Contains more Vitamin B3Vitamin B3 +169.2%
Contains more Vitamin B12Vitamin B12 +2000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +830%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +707.1%
Contains more Vitamin B6Vitamin B6 +70%
~equal in Vitamin D ~µg

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
2% 9% 87%
Protein: 2.18 g
Fats: 1.15 g
Carbs: 8.66 g
Water: 86.71 g
Other: 1.3 g
Contains more ProteinProtein +422.5%
Contains more FatsFats +742.6%
Contains more CarbsCarbs +284.9%
Contains more OtherOther +86.2%
Contains more WaterWater +100.9%

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
45% 45% 10%
Saturated fat: Sat. Fat 0.46 g
Monounsaturated fat: Mono. Fat 0.461 g
Polyunsaturated fat: Poly. Fat 0.099 g
Contains more Mono. FatMonounsaturated fat +465.7%
Contains more Poly. FatPolyunsaturated fat +1598%
Contains less Sat. FatSaturated fat -89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Pizza sauce DV% diff.
Selenium 19.9µg 36%
Vitamin B1 0.39mg 0.061mg 27%
Phosphorus 216mg 50mg 24%
Folate 93µg 10µg 21%
Iron 2.48mg 0.9mg 20%
Protein 11.39g 2.18g 18%
Saturated fat 4.465g 0.46g 18%
Vitamin B12 0.42µg 0.02µg 17%
Vitamin B3 3.825mg 1.421mg 15%
Calcium 188mg 54mg 13%
Fats 9.69g 1.15g 13%
Polyunsaturated fat 1.681g 0.099g 11%
Vitamin C 1.4mg 11.3mg 11%
Vitamin B2 0.195mg 0.053mg 11%
Starch 26.95g 11%
Sodium 598mg 348mg 11%
Calories 266kcal 54kcal 11%
Zinc 1.34mg 0.25mg 10%
Carbs 33.33g 8.66g 8%
Vitamin A 69µg 8%
Vitamin B5 0.374mg 7%
Manganese 0.36mg 0.221mg 6%
Vitamin K 6.7µg 6%
Cholesterol 17mg 0mg 6%
Vitamin E 0.83mg 6%
Potassium 172mg 354mg 5%
Monounsaturated fat 2.608g 0.461g 5%
Copper 0.105mg 0.137mg 4%
Vitamin B6 0.08mg 0.136mg 4%
Choline 16.4mg 3%
Fructose 1g 1%
Fiber 2.3g 2g 1%
Magnesium 24mg 21mg 1%
Net carbs 31.03g 6.66g N/A
Sugar 3.58g 3.78g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Pizza sauce
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
12%
Pizza sauce
Minerals Daily Need Coverage Score
58%
Pizza
24%
Pizza sauce

Comparison summary

Which food is lower in Cholesterol?
Pizza sauce
Pizza sauce is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Pizza sauce
Pizza sauce contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Pizza sauce
Pizza sauce is lower in Saturated fat (difference - 4.005g)
Which food is lower in glycemic index?
Pizza sauce
Pizza sauce is lower in glycemic index (difference - 60)
Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 0.2g)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
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. Pizza sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172880/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.