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  6. Pizza vs. Swordfish

Pizza vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between Pizza and Swordfish

  • Pizza has more Iron, Vitamin B1, and Folate, however, Swordfish is richer in Vitamin D, Selenium, Vitamin B12, Vitamin B6, and Vitamin B3.
  • Swordfish covers your daily Vitamin D needs 111% more than Pizza.
  • Swordfish has 47 times less Folate than Pizza. Pizza has 93µg of Folate, while Swordfish has 2µg.
  • Swordfish contains less Sodium.

Specific food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Fish, swordfish, cooked, dry heat.

Infographic

Pizza vs Swordfish 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
5
:
5
Swordfish
Swordfish
Contains more Calcium +3033.3%
Contains more Iron +451.1%
Contains more Zinc +71.8%
Contains more Copper +128.3%
Contains more Manganese +2669.2%
Contains more Magnesium +45.8%
Contains more Phosphorus +40.7%
Contains more Potassium +190.1%
Contains less Sodium -83.8%
Contains more Selenium +244.2%
Pizza
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +3033.3%
Contains more Iron +451.1%
Contains more Zinc +71.8%
Contains more Copper +128.3%
Contains more Manganese +2669.2%
Contains more Magnesium +45.8%
Contains more Phosphorus +40.7%
Contains more Potassium +190.1%
Contains less Sodium -83.8%
Contains more Selenium +244.2%

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
Pizza
6
:
6
Swordfish
Swordfish
Contains more Vitamin A +177.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +338.2%
Contains more Vitamin B2 +209.5%
Contains more Folate +4550%
Contains more Vitamin K +6600%
Contains more Vitamin E +190.4%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +141.9%
Contains more Vitamin B6 +668.8%
Contains more Vitamin B12 +285.7%
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +177.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +338.2%
Contains more Vitamin B2 +209.5%
Contains more Folate +4550%
Contains more Vitamin K +6600%
Contains more Vitamin E +190.4%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +141.9%
Contains more Vitamin B6 +668.8%
Contains more Vitamin B12 +285.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
3
:
2
Swordfish
Swordfish
Contains more Fats +22.2%
Contains more Carbs +∞%
Contains more Other +572.2%
Contains more Protein +105.9%
Contains more Water +58.1%
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
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +22.2%
Contains more Carbs +∞%
Contains more Other +572.2%
Contains more Protein +105.9%
Contains more Water +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
1
:
2
Swordfish
Swordfish
Contains more Polyunsaturated fat +22.9%
Contains less Saturated Fat -57.2%
Contains more Monounsaturated Fat +35.9%
Pizza
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Polyunsaturated fat +22.9%
Contains less Saturated Fat -57.2%
Contains more Monounsaturated Fat +35.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pizza Swordfish Opinion
Net carbs 31.03g 0g Pizza
Protein 11.39g 23.45g Swordfish
Fats 9.69g 7.93g Pizza
Carbs 33.33g 0g Pizza
Calories 266kcal 172kcal Pizza
Starch 26.95g Pizza
Fructose 1g Pizza
Sugar 3.58g 0g Swordfish
Fiber 2.3g 0g Pizza
Calcium 188mg 6mg Pizza
Iron 2.48mg 0.45mg Pizza
Magnesium 24mg 35mg Swordfish
Phosphorus 216mg 304mg Swordfish
Potassium 172mg 499mg Swordfish
Sodium 598mg 97mg Swordfish
Zinc 1.34mg 0.78mg Pizza
Copper 0.105mg 0.046mg Pizza
Manganese 0.36mg 0.013mg Pizza
Selenium 19.9µg 68.5µg Swordfish
Vitamin A 358IU 129IU Pizza
Vitamin A RAE 69µg 43µg Pizza
Vitamin E 0.83mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 1.4mg 0mg Pizza
Vitamin B1 0.39mg 0.089mg Pizza
Vitamin B2 0.195mg 0.063mg Pizza
Vitamin B3 3.825mg 9.254mg Swordfish
Vitamin B5 0.417mg Swordfish
Vitamin B6 0.08mg 0.615mg Swordfish
Folate 93µg 2µg Pizza
Vitamin B12 0.42µg 1.62µg Swordfish
Vitamin K 6.7µg 0.1µg Pizza
Tryptophan 0.265mg Swordfish
Threonine 0.41mg 1.035mg Swordfish
Isoleucine 0.564mg 1.088mg Swordfish
Leucine 1.139mg 1.919mg Swordfish
Lysine 0.77mg 2.168mg Swordfish
Methionine 0.264mg 0.699mg Swordfish
Phenylalanine 0.664mg 0.922mg Swordfish
Valine 0.72mg 1.216mg Swordfish
Histidine 0.355mg 0.695mg Swordfish
Cholesterol 17mg 78mg Pizza
Trans Fat 0.241g 0.056g Swordfish
Saturated Fat 4.465g 1.911g Swordfish
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0.004g 0.127g Swordfish
Omega-3 - DPA 0.004g 0.168g Swordfish
Monounsaturated Fat 2.608g 3.544g Swordfish
Polyunsaturated fat 1.681g 1.368g Pizza
Omega-6 - Eicosadienoic acid 0.003g 0.022g Swordfish
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 Swordfish
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
95%
Swordfish
Minerals Daily Need Coverage Score
58%
Pizza
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 501mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.554g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pizza
Pizza is lower in Cholesterol (difference - 61mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.