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  6. Pizza vs. Prunes

Pizza vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between Pizza and Prunes

  • Pizza has more Selenium, Vitamin B1, Folate, Phosphorus, and Iron, however, Prunes is richer in Vitamin K, Copper, and Fiber.
  • Prunes covers your daily Vitamin K needs 44% more than Pizza.
  • Prunes has 299 times less Sodium than Pizza. Pizza has 598mg of Sodium, while Prunes has 2mg.

Specific food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Plums, dried (prunes), uncooked.

Infographic

Pizza vs Prunes 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
:
4
Prunes
Prunes
Contains more Calcium +337.2%
Contains more Iron +166.7%
Contains more Phosphorus +213%
Contains more Zinc +204.5%
Contains more Manganese +20.4%
Contains more Selenium +6533.3%
Contains more Magnesium +70.8%
Contains more Potassium +325.6%
Contains less Sodium -99.7%
Contains more Copper +167.6%
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +337.2%
Contains more Iron +166.7%
Contains more Phosphorus +213%
Contains more Zinc +204.5%
Contains more Manganese +20.4%
Contains more Selenium +6533.3%
Contains more Magnesium +70.8%
Contains more Potassium +325.6%
Contains less Sodium -99.7%
Contains more Copper +167.6%

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
7
:
4
Prunes
Prunes
Contains more Vitamin E +93%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B3 +103.2%
Contains more Folate +2225%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +118.2%
Contains more Vitamin B6 +156.3%
Contains more Vitamin K +788.1%
Equal in Vitamin B2 - 0.186
Pizza
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 17% 0% 5% 98% 45% 72% 0% 19% 70% 53% 17%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +93%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +664.7%
Contains more Vitamin B3 +103.2%
Contains more Folate +2225%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +118.2%
Contains more Vitamin B6 +156.3%
Contains more Vitamin K +788.1%
Equal in Vitamin B2 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
3
:
2
Prunes
Prunes
Contains more Protein +422.5%
Contains more Fats +2450%
Contains more Water +39.6%
Contains more Carbs +91.7%
Equal in Other - 2.64
Pizza
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
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +422.5%
Contains more Fats +2450%
Contains more Water +39.6%
Contains more Carbs +91.7%
Equal in Other - 2.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +4820.8%
Contains more Polyunsaturated fat +2611.3%
Contains less Saturated Fat -98%
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +4820.8%
Contains more Polyunsaturated fat +2611.3%
Contains less Saturated Fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
5
:
2
Prunes
Prunes
Contains more Starch +427.4%
Contains more Sucrose +33.3%
Contains more Lactose +∞%
Contains more Maltose +1650%
Contains more Galactose +∞%
Contains more Glucose +3164.1%
Contains more Fructose +1145%
Pizza
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
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +427.4%
Contains more Sucrose +33.3%
Contains more Lactose +∞%
Contains more Maltose +1650%
Contains more Galactose +∞%
Contains more Glucose +3164.1%
Contains more Fructose +1145%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Prunes Opinion
Net carbs 31.03g 56.78g Prunes
Protein 11.39g 2.18g Pizza
Fats 9.69g 0.38g Pizza
Carbs 33.33g 63.88g Prunes
Calories 266kcal 240kcal Pizza
Starch 26.95g 5.11g Pizza
Fructose 1g 12.45g Prunes
Sugar 3.58g 38.13g Pizza
Fiber 2.3g 7.1g Prunes
Calcium 188mg 43mg Pizza
Iron 2.48mg 0.93mg Pizza
Magnesium 24mg 41mg Prunes
Phosphorus 216mg 69mg Pizza
Potassium 172mg 732mg Prunes
Sodium 598mg 2mg Prunes
Zinc 1.34mg 0.44mg Pizza
Copper 0.105mg 0.281mg Prunes
Manganese 0.36mg 0.299mg Pizza
Selenium 19.9µg 0.3µg Pizza
Vitamin A 358IU 781IU Prunes
Vitamin A RAE 69µg 39µg Pizza
Vitamin E 0.83mg 0.43mg Pizza
Vitamin C 1.4mg 0.6mg Pizza
Vitamin B1 0.39mg 0.051mg Pizza
Vitamin B2 0.195mg 0.186mg Pizza
Vitamin B3 3.825mg 1.882mg Pizza
Vitamin B5 0.422mg Prunes
Vitamin B6 0.08mg 0.205mg Prunes
Folate 93µg 4µg Pizza
Vitamin B12 0.42µg 0µg Pizza
Vitamin K 6.7µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.41mg 0.049mg Pizza
Isoleucine 0.564mg 0.041mg Pizza
Leucine 1.139mg 0.066mg Pizza
Lysine 0.77mg 0.05mg Pizza
Methionine 0.264mg 0.016mg Pizza
Phenylalanine 0.664mg 0.052mg Pizza
Valine 0.72mg 0.056mg Pizza
Histidine 0.355mg 0.027mg Pizza
Cholesterol 17mg 0mg Prunes
Trans Fat 0.241g Prunes
Saturated Fat 4.465g 0.088g Prunes
Omega-3 - EPA 0.004g 0g Pizza
Omega-3 - DPA 0.004g 0g Pizza
Monounsaturated Fat 2.608g 0.053g Pizza
Polyunsaturated fat 1.681g 0.062g Pizza
Omega-6 - Eicosadienoic acid 0.003g 0g Pizza
Omega-6 - Linoleic acid 1.367g Pizza
Omega-6 - Gamma-linoleic acid 0.003g 0g Pizza
Omega-3 - ALA 0.175g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Pizza
31%
Prunes
Minerals Daily Need Coverage Score
58%
Pizza
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 596mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 4.377g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 34.55g)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $2)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.