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  6. Pizza vs. Rye

Pizza vs. Rye — In-Depth Nutrition Comparison

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Differences between Pizza and Rye

  • Pizza has more Vitamin B12, and Calcium, while Rye has more Manganese, Fiber, Copper, Magnesium, Phosphorus, and Vitamin B6.
  • Rye's daily need coverage for Manganese is 96% higher.
  • The amount of Sodium in Rye is lower.

The food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Rye grain.

Infographic

Pizza vs Rye 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
2
:
8
Rye
Rye
Contains more Calcium +683.3%
Contains more Selenium +43.2%
Contains more Magnesium +358.3%
Contains more Phosphorus +53.7%
Contains more Potassium +196.5%
Contains less Sodium -99.7%
Contains more Zinc +97.8%
Contains more Copper +249.5%
Contains more Manganese +615.8%
Equal in Iron - 2.63
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +683.3%
Contains more Selenium +43.2%
Contains more Magnesium +358.3%
Contains more Phosphorus +53.7%
Contains more Potassium +196.5%
Contains less Sodium -99.7%
Contains more Zinc +97.8%
Contains more Copper +249.5%
Contains more Manganese +615.8%
Equal in Iron - 2.63

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
:
5
Rye
Rye
Contains more Vitamin A +3154.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.4%
Contains more Folate +144.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +13.6%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +11.6%
Contains more Vitamin B6 +267.5%
Equal in Vitamin E - 0.85
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +3154.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.4%
Contains more Folate +144.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +13.6%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +11.6%
Contains more Vitamin B6 +267.5%
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
4
:
1
Rye
Rye
Contains more Protein +10.2%
Contains more Fats +494.5%
Contains more Water +307.3%
Contains more Other +54.1%
Contains more Carbs +127.6%
Equal in Protein - 10.34
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +10.2%
Contains more Fats +494.5%
Contains more Water +307.3%
Contains more Other +54.1%
Contains more Carbs +127.6%
Equal in Protein - 10.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +1153.8%
Contains more Polyunsaturated fat +119.2%
Contains less Saturated Fat -95.6%
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1153.8%
Contains more Polyunsaturated fat +119.2%
Contains less Saturated Fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
6
:
1
Rye
Rye
Contains more Starch +∞%
Contains more Glucose +387.5%
Contains more Fructose +809.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +255%
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
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +387.5%
Contains more Fructose +809.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +255%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Rye Opinion
Net carbs 31.03g 60.76g Rye
Protein 11.39g 10.34g Pizza
Fats 9.69g 1.63g Pizza
Carbs 33.33g 75.86g Rye
Calories 266kcal 338kcal Rye
Starch 26.95g Pizza
Fructose 1g 0.11g Pizza
Sugar 3.58g 0.98g Rye
Fiber 2.3g 15.1g Rye
Calcium 188mg 24mg Pizza
Iron 2.48mg 2.63mg Rye
Magnesium 24mg 110mg Rye
Phosphorus 216mg 332mg Rye
Potassium 172mg 510mg Rye
Sodium 598mg 2mg Rye
Zinc 1.34mg 2.65mg Rye
Copper 0.105mg 0.367mg Rye
Manganese 0.36mg 2.577mg Rye
Selenium 19.9µg 13.9µg Pizza
Vitamin A 358IU 11IU Pizza
Vitamin A RAE 69µg 1µg Pizza
Vitamin E 0.83mg 0.85mg Rye
Vitamin C 1.4mg 0mg Pizza
Vitamin B1 0.39mg 0.316mg Pizza
Vitamin B2 0.195mg 0.251mg Rye
Vitamin B3 3.825mg 4.27mg Rye
Vitamin B5 1.456mg Rye
Vitamin B6 0.08mg 0.294mg Rye
Folate 93µg 38µg Pizza
Vitamin B12 0.42µg 0µg Pizza
Vitamin K 6.7µg 5.9µg Pizza
Tryptophan 0.108mg Rye
Threonine 0.41mg 0.289mg Pizza
Isoleucine 0.564mg 0.208mg Pizza
Leucine 1.139mg 0.563mg Pizza
Lysine 0.77mg 0.286mg Pizza
Methionine 0.264mg 0.153mg Pizza
Phenylalanine 0.664mg 0.435mg Pizza
Valine 0.72mg 0.317mg Pizza
Histidine 0.355mg 0.189mg Pizza
Cholesterol 17mg 0mg Rye
Trans Fat 0.241g 0g Rye
Saturated Fat 4.465g 0.197g Rye
Omega-3 - EPA 0.004g 0g Pizza
Omega-3 - DPA 0.004g 0g Pizza
Monounsaturated Fat 2.608g 0.208g Pizza
Polyunsaturated fat 1.681g 0.767g Pizza
Omega-6 - Eicosadienoic acid 0.003g Pizza
Omega-6 - Linoleic acid 1.367g Pizza
Omega-6 - Gamma-linoleic acid 0.003g 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 Rye
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
36%
Rye
Minerals Daily Need Coverage Score
58%
Pizza
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 596mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 4.268g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $0.4)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.