Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pizza vs. Spinach raw — In-Depth Nutrition Comparison

Compare

What are the main differences between pizza and spinach raw?

  • Pizza is richer in selenium, vitamin B1, and phosphorus, while spinach raw is higher in vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Spinach raw's daily need coverage for vitamin K is 397% higher.
  • Spinach raw has 71 times less saturated fat than pizza. Pizza has 4.465g of saturated fat, while spinach raw has 0.063g.
  • Pizza has a higher glycemic index (60) than spinach raw (32).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Spinach, raw types in this comparison.

Infographic

Pizza vs Spinach 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
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +89.9%
Contains more ZincZinc +152.8%
Contains more PhosphorusPhosphorus +340.8%
Contains more SeleniumSelenium +1890%
Contains more MagnesiumMagnesium +229.2%
Contains more PotassiumPotassium +224.4%
Contains more CopperCopper +23.8%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +149.2%
~equal in Iron ~2.71mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +428.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1907.1%
Contains more Vitamin AVitamin A +579.7%
Contains more Vitamin EVitamin E +144.6%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +7107.5%
Contains more FolateFolate +108.6%
Contains more CholineCholine +17.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +298.3%
Contains more FatsFats +2384.6%
Contains more CarbsCarbs +818.2%
Contains more OtherOther +40.7%
Contains more WaterWater +111.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +25980%
Contains more Poly. FatPolyunsaturated fat +918.8%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
7
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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +185.7%
Contains more GlucoseGlucose +609.1%
Contains more FructoseFructose +566.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +30%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Spinach raw DV% diff.
Vitamin K 6.7µg 482.9µg 397%
Vitamin A 69µg 469µg 44%
Selenium 19.9µg 1µg 34%
Vitamin C 1.4mg 28.1mg 30%
Vitamin B1 0.39mg 0.078mg 26%
Folate 93µg 194µg 25%
Phosphorus 216mg 49mg 24%
Sodium 598mg 79mg 23%
Manganese 0.36mg 0.897mg 23%
Saturated fat 4.465g 0.063g 20%
Vitamin B3 3.825mg 0.724mg 19%
Vitamin B12 0.42µg 0µg 18%
Protein 11.39g 2.86g 17%
Fats 9.69g 0.39g 14%
Magnesium 24mg 79mg 13%
Calories 266kcal 23kcal 12%
Potassium 172mg 558mg 11%
Starch 26.95g 11%
Polyunsaturated fat 1.681g 0.165g 10%
Carbs 33.33g 3.63g 10%
Vitamin B6 0.08mg 0.195mg 9%
Calcium 188mg 99mg 9%
Vitamin E 0.83mg 2.03mg 8%
Zinc 1.34mg 0.53mg 7%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 2.608g 0.01g 6%
Copper 0.105mg 0.13mg 3%
Iron 2.48mg 2.71mg 3%
Fructose 1g 0.15g 1%
Vitamin B5 0.065mg 1%
Choline 16.4mg 19.3mg 1%
Net carbs 31.03g 1.43g N/A
Sugar 3.58g 0.42g N/A
Fiber 2.3g 2.2g 0%
Vitamin B2 0.195mg 0.189mg 0%
Trans fat 0.241g 0g N/A
Tryptophan 0.039mg 0%
Threonine 0.41mg 0.122mg 0%
Isoleucine 0.564mg 0.147mg 0%
Leucine 1.139mg 0.223mg 0%
Lysine 0.77mg 0.174mg 0%
Methionine 0.264mg 0.053mg 0%
Phenylalanine 0.664mg 0.129mg 0%
Valine 0.72mg 0.161mg 0%
Histidine 0.355mg 0.064mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pizza Spinach 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
137%
Spinach raw
Minerals Daily Need Coverage Score
58%
Pizza
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 519mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 4.402g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.