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Pizza vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between pizza and soybean raw?

  • The amount of copper, iron, manganese, folate, phosphorus, magnesium, vitamin B2, potassium, vitamin B1, and vitamin K in soybean raw is higher than in pizza.
  • Soybean raw's daily need coverage for copper is 173% more.
  • Soybean raw has a lower glycemic index (14) than pizza (60).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Soybeans, mature seeds, raw types in this article.

Infographic

Pizza vs Soybean raw 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
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +11.8%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +47.3%
Contains more PotassiumPotassium +944.8%
Contains more IronIron +533.1%
Contains more CopperCopper +1479%
Contains more ZincZinc +264.9%
Contains more PhosphorusPhosphorus +225.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +599.2%

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
3
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +6800%
Contains more Vitamin B3Vitamin B3 +135.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin B1Vitamin B1 +124.1%
Contains more Vitamin B2Vitamin B2 +346.2%
Contains more Vitamin B6Vitamin B6 +371.3%
Contains more Vitamin KVitamin K +601.5%
Contains more FolateFolate +303.2%
Contains more CholineCholine +606.7%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
2
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +405.5%
Contains more ProteinProtein +220.4%
Contains more FatsFats +105.8%
Contains more OtherOther +101.2%
~equal in Carbs ~30.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
0
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -35.4%
Contains more Mono. FatMonounsaturated fat +68.9%
Contains more Poly. FatPolyunsaturated fat +569.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Soybean raw DV% diff.
Copper 0.105mg 1.658mg 173%
Iron 2.48mg 15.7mg 165%
Manganese 0.36mg 2.517mg 94%
Folate 93µg 375µg 71%
Phosphorus 216mg 704mg 70%
Polyunsaturated fat 1.681g 11.255g 64%
Magnesium 24mg 280mg 61%
Vitamin B2 0.195mg 0.87mg 52%
Protein 11.39g 36.49g 50%
Potassium 172mg 1797mg 48%
Vitamin B1 0.39mg 0.874mg 40%
Vitamin K 6.7µg 47µg 34%
Zinc 1.34mg 4.89mg 32%
Fiber 2.3g 9.3g 28%
Sodium 598mg 2mg 26%
Vitamin B6 0.08mg 0.377mg 23%
Vitamin B12 0.42µg 0µg 18%
Choline 16.4mg 115.9mg 18%
Vitamin B5 0.793mg 16%
Fats 9.69g 19.94g 16%
Vitamin B3 3.825mg 1.623mg 14%
Starch 26.95g 11%
Calories 266kcal 446kcal 9%
Calcium 188mg 277mg 9%
Vitamin A 69µg 1µg 8%
Saturated fat 4.465g 2.884g 7%
Cholesterol 17mg 0mg 6%
Vitamin C 1.4mg 6mg 5%
Selenium 19.9µg 17.8µg 4%
Monounsaturated fat 2.608g 4.404g 4%
Fructose 1g 1%
Carbs 33.33g 30.16g 1%
Net carbs 31.03g 20.86g N/A
Sugar 3.58g 7.33g N/A
Vitamin E 0.83mg 0.85mg 0%
Trans fat 0.241g 0g N/A
Tryptophan 0.591mg 0%
Threonine 0.41mg 1.766mg 0%
Isoleucine 0.564mg 1.971mg 0%
Leucine 1.139mg 3.309mg 0%
Lysine 0.77mg 2.706mg 0%
Methionine 0.264mg 0.547mg 0%
Phenylalanine 0.664mg 2.122mg 0%
Valine 0.72mg 2.029mg 0%
Histidine 0.355mg 1.097mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g 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 Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
58%
Pizza
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.581g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 3.75g)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.