Pizza vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between pizza and wafer?

Pizza is richer in selenium, calcium, vitamin B1, vitamin B12, phosphorus, folate, and vitamin A, while wafer is higher in copper, iron, and manganese.
Wafer's daily need coverage for copper is 40% higher.
Wafer has 36 times less vitamin A than pizza. Pizza has 358IU of vitamin A, while wafer has 10IU.

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

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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

Wafer

Contains more CalciumCalcium	+506.5%
Contains more ZincZinc	+22.9%
Contains more PhosphorusPhosphorus	+63.6%
Contains more SeleniumSelenium	+249.1%

Contains more MagnesiumMagnesium	+120.8%
Contains more PotassiumPotassium	+22.1%
Contains more IronIron	+61.7%
Contains more CopperCopper	+341%
Contains more ManganeseManganese	+93.3%

~equal in Sodium ~580mg

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

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+2200%
Contains more Vitamin EVitamin E	+15.3%
Contains more Vitamin B1Vitamin B1	+92.1%
Contains more Vitamin B3Vitamin B3	+33.8%
Contains more Vitamin B6Vitamin B6	+56.9%
Contains more Vitamin B12Vitamin B12	+366.7%
Contains more Vitamin KVitamin K	+179.2%
Contains more FolateFolate	+97.9%
Contains more CholineCholine	+14.7%

Contains more Vitamin B2Vitamin B2

+36.4%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.105mg	0.463mg	40%
Selenium	19.9µg	5.7µg	26%
Iron	2.48mg	4.01mg	19%
Polyunsaturated fat	1.681g	4.153g	16%
Vitamin B1	0.39mg	0.203mg	16%
Calcium	188mg	31mg	16%
Manganese	0.36mg	0.696mg	15%
Vitamin B12	0.42µg	0.09µg	14%
Carbs	33.33g	72.7g	13%
Folate	93µg	47µg	12%
Phosphorus	216mg	132mg	12%
Starch	26.95g		11%
Protein	11.39g	6.6g	10%
Vitamin B5		0.381mg	8%
Calories	266kcal	433kcal	8%
Fats	9.69g	14.2g	7%
Vitamin A	69µg	3µg	7%
Magnesium	24mg	53mg	7%
Monounsaturated fat	2.608g	4.865g	6%
Vitamin B3	3.825mg	2.858mg	6%
Vitamin B2	0.195mg	0.266mg	5%
Cholesterol	17mg	2mg	5%
Vitamin K	6.7µg	2.4µg	4%
Fiber	2.3g	3.4g	4%
Caffeine	0mg	10mg	3%
Vitamin C	1.4mg	0mg	2%
Zinc	1.34mg	1.09mg	2%
Vitamin B6	0.08mg	0.051mg	2%
Fructose	1g		1%
Potassium	172mg	210mg	1%
Saturated fat	4.465g	4.241g	1%
Vitamin E	0.83mg	0.72mg	1%
Sodium	598mg	580mg	1%
Net carbs	31.03g	69.3g	N/A
Sugar	3.58g	37.43g	N/A
Trans fat	0.241g		N/A
Choline	16.4mg	14.3mg	0%
Tryptophan		0.096mg	0%
Threonine	0.41mg	0.22mg	0%
Isoleucine	0.564mg	0.261mg	0%
Leucine	1.139mg	0.447mg	0%
Lysine	0.77mg	0.281mg	0%
Methionine	0.264mg	0.105mg	0%
Phenylalanine	0.664mg	0.308mg	0%
Valine	0.72mg	0.323mg	0%
Histidine	0.355mg	0.128mg	0%
Omega-3 - EPA	0.004g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	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