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Pizza vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between pizza and semolina

  • Pizza is higher in iron, folate, vitamin B1,2, vitamin B1, and calcium, yet semolina is higher in manganese, vitamin B6, and copper.
  • Semolina covers your daily manganese needs 29% more than pizza.
  • The amount of sodium in semolina is lower.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Pizza vs Semolina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +164.8%
Contains more IronIron +235.1%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +41.2%
Contains more MagnesiumMagnesium +12.5%
Contains more CopperCopper +170.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +187.5%
~equal in Potassium ~174mg
~equal in Selenium ~19.9µg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2666.7%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B2Vitamin B2 +290%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6600%
Contains more FolateFolate +1062.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +32%
Contains more Vitamin B6Vitamin B6 +465%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Semolina DV% diff.
Vitamin B6 0.08mg 0.452mg 29%
Manganese 0.36mg 1.035mg 29%
Sodium 598mg 2mg 26%
Iron 2.48mg 0.74mg 22%
Folate 93µg 8µg 21%
Copper 0.105mg 0.284mg 20%
Saturated fat 4.465g 0.294g 19%
Vitamin B12 0.42µg 0µg 18%
Starch 26.95g 68.29g 17%
Carbs 33.33g 80.89g 16%
Vitamin B1 0.39mg 0.224mg 14%
Vitamin B5 0.672mg 13%
Fats 9.69g 1.03g 13%
Calcium 188mg 71mg 12%
Vitamin B2 0.195mg 0.05mg 11%
Phosphorus 216mg 153mg 9%
Polyunsaturated fat 1.681g 0.322g 9%
Protein 11.39g 7.51g 8%
Vitamin A 69µg 8%
Vitamin B3 3.825mg 5.048mg 8%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 2.608g 0.258g 6%
Vitamin K 6.7µg 0.1µg 6%
Calories 266kcal 374kcal 5%
Vitamin E 0.83mg 0.03mg 5%
Zinc 1.34mg 1.02mg 3%
Choline 16.4mg 3%
Fiber 2.3g 1.8g 2%
Vitamin C 1.4mg 0mg 2%
Fructose 1g 0.02g 1%
Magnesium 24mg 27mg 1%
Net carbs 31.03g 79.09g N/A
Potassium 172mg 174mg 0%
Sugar 3.58g 0.33g N/A
Selenium 19.9µg 19.9µg 0%
Trans fat 0.241g N/A
Tryptophan 0.103mg 0%
Threonine 0.41mg 0.271mg 0%
Isoleucine 0.564mg 0.339mg 0%
Leucine 1.139mg 0.656mg 0%
Lysine 0.77mg 0.215mg 0%
Methionine 0.264mg 0.183mg 0%
Phenylalanine 0.664mg 0.398mg 0%
Valine 0.72mg 0.47mg 0%
Histidine 0.355mg 0.185mg 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

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +51.7%
Contains more FatsFats +840.8%
Contains more WaterWater +337.8%
Contains more OtherOther +240.8%
Contains more CarbsCarbs +142.7%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +910.9%
Contains more Poly. FatPolyunsaturated fat +422%
Contains less Sat. FatSaturated fat -93.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
5
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
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +609.1%
Contains more FructoseFructose +4900%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +153.4%
~equal in Sucrose ~0.21g

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.