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  6. Pizza vs. Flax

Pizza vs. Flax — In-Depth Nutrition Comparison

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How are Pizza and Flax different?

  • Flax has more Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Vitamin B6, and Zinc than Pizza.
  • Daily need coverage for Copper from Flax is 124% higher.
  • Pizza contains 20 times more Sodium than Flax. While Pizza contains 598mg of Sodium, Flax contains only 30mg.

Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Seeds, flaxseed are the varieties used in this article.

Infographic

Pizza vs Flax 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
0
:
10
Flax
Flax
Contains more Calcium +35.6%
Contains more Iron +131%
Contains more Magnesium +1533.3%
Contains more Phosphorus +197.2%
Contains more Potassium +372.7%
Contains less Sodium -95%
Contains more Zinc +223.9%
Contains more Copper +1061.9%
Contains more Manganese +589.4%
Contains more Selenium +27.6%
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +35.6%
Contains more Iron +131%
Contains more Magnesium +1533.3%
Contains more Phosphorus +197.2%
Contains more Potassium +372.7%
Contains less Sodium -95%
Contains more Zinc +223.9%
Contains more Copper +1061.9%
Contains more Manganese +589.4%
Contains more Selenium +27.6%

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
8
:
3
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +167.7%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +55.8%
Contains more Vitamin B1 +321.5%
Contains more Vitamin B6 +491.3%
Equal in Folate - 87
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +167.7%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +21.1%
Contains more Vitamin B3 +24.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +55.8%
Contains more Vitamin B1 +321.5%
Contains more Vitamin B6 +491.3%
Equal in Folate - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
2
:
3
Flax
Flax
Contains more Carbs +15.4%
Contains more Water +520.3%
Contains more Protein +60.6%
Contains more Fats +335.1%
Contains more Other +53.3%
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +15.4%
Contains more Water +520.3%
Contains more Protein +60.6%
Contains more Fats +335.1%
Contains more Other +53.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
0
:
3
Flax
Flax
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +188.6%
Contains more Polyunsaturated fat +1609.1%
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +188.6%
Contains more Polyunsaturated fat +1609.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
6
:
1
Flax
Flax
Contains more Starch +∞%
Contains more Glucose +95%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +475%
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +95%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +475%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Flax Opinion
Net carbs 31.03g 1.58g Pizza
Protein 11.39g 18.29g Flax
Fats 9.69g 42.16g Flax
Carbs 33.33g 28.88g Pizza
Calories 266kcal 534kcal Flax
Starch 26.95g Pizza
Fructose 1g 0g Pizza
Sugar 3.58g 1.55g Flax
Fiber 2.3g 27.3g Flax
Calcium 188mg 255mg Flax
Iron 2.48mg 5.73mg Flax
Magnesium 24mg 392mg Flax
Phosphorus 216mg 642mg Flax
Potassium 172mg 813mg Flax
Sodium 598mg 30mg Flax
Zinc 1.34mg 4.34mg Flax
Copper 0.105mg 1.22mg Flax
Manganese 0.36mg 2.482mg Flax
Selenium 19.9µg 25.4µg Flax
Vitamin A 358IU 0IU Pizza
Vitamin A RAE 69µg 0µg Pizza
Vitamin E 0.83mg 0.31mg Pizza
Vitamin C 1.4mg 0.6mg Pizza
Vitamin B1 0.39mg 1.644mg Flax
Vitamin B2 0.195mg 0.161mg Pizza
Vitamin B3 3.825mg 3.08mg Pizza
Vitamin B5 0.985mg Flax
Vitamin B6 0.08mg 0.473mg Flax
Folate 93µg 87µg Pizza
Vitamin B12 0.42µg 0µg Pizza
Vitamin K 6.7µg 4.3µg Pizza
Tryptophan 0.297mg Flax
Threonine 0.41mg 0.766mg Flax
Isoleucine 0.564mg 0.896mg Flax
Leucine 1.139mg 1.235mg Flax
Lysine 0.77mg 0.862mg Flax
Methionine 0.264mg 0.37mg Flax
Phenylalanine 0.664mg 0.957mg Flax
Valine 0.72mg 1.072mg Flax
Histidine 0.355mg 0.472mg Flax
Cholesterol 17mg 0mg Flax
Trans Fat 0.241g Flax
Saturated Fat 4.465g 3.663g Flax
Omega-3 - EPA 0.004g 0g Pizza
Omega-3 - DPA 0.004g 0g Pizza
Monounsaturated Fat 2.608g 7.527g Flax
Polyunsaturated fat 1.681g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.003g 0.007g Flax
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 Flax
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
63%
Flax
Minerals Daily Need Coverage Score
58%
Pizza
191%
Flax

Comparison summary

Which food is lower in glycemic index?
Pizza
Pizza is lower in glycemic index (difference - 60)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $3)
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.802g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.