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Pizza vs. Wheat — In-Depth Nutrition Comparison

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A recap on differences between pizza and wheat

  • Wheat is higher than pizza in selenium, manganese, copper, phosphorus, magnesium, vitamin B6, zinc, and vitamin B3.
  • Wheat covers your daily selenium needs 126% more than pizza.
  • Pizza contains 299 times more sodium than wheat . While pizza contains 598mg of sodium, wheat contains only 2mg.

Food varieties used in this article are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Wheat, durum.

Infographic

Pizza vs Wheat 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
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +452.9%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +150.6%
Contains more IronIron +41.9%
Contains more CopperCopper +426.7%
Contains more ZincZinc +210.4%
Contains more PhosphorusPhosphorus +135.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +736.7%
Contains more SeleniumSelenium +349.2%

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
8
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% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +61.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more Vitamin B6Vitamin B6 +423.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.419mg

All nutrients comparison - raw data values

Nutrient Pizza Wheat DV% diff.
Selenium 19.9µg 89.4µg 126%
Manganese 0.36mg 3.012mg 115%
Copper 0.105mg 0.553mg 50%
Phosphorus 216mg 508mg 42%
Magnesium 24mg 144mg 29%
Vitamin B6 0.08mg 0.419mg 26%
Sodium 598mg 2mg 26%
Zinc 1.34mg 4.16mg 26%
Vitamin B5 0.935mg 19%
Vitamin B12 0.42µg 0µg 18%
Vitamin B3 3.825mg 6.738mg 18%
Saturated fat 4.465g 0.454g 18%
Calcium 188mg 34mg 15%
Carbs 33.33g 71.13g 13%
Folate 93µg 43µg 13%
Iron 2.48mg 3.52mg 13%
Starch 26.95g 11%
Fats 9.69g 2.47g 11%
Fiber 2.3g 9%
Potassium 172mg 431mg 8%
Vitamin A 69µg 0µg 8%
Cholesterol 17mg 0mg 6%
Vitamin K 6.7µg 6%
Monounsaturated fat 2.608g 0.344g 6%
Vitamin E 0.83mg 6%
Vitamin B2 0.195mg 0.121mg 6%
Polyunsaturated fat 1.681g 0.978g 5%
Protein 11.39g 13.68g 5%
Calories 266kcal 339kcal 4%
Choline 16.4mg 3%
Vitamin B1 0.39mg 0.419mg 2%
Vitamin C 1.4mg 0mg 2%
Fructose 1g 1%
Net carbs 31.03g 71.13g N/A
Sugar 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.176mg 0%
Threonine 0.41mg 0.366mg 0%
Isoleucine 0.564mg 0.533mg 0%
Leucine 1.139mg 0.934mg 0%
Lysine 0.77mg 0.303mg 0%
Methionine 0.264mg 0.221mg 0%
Phenylalanine 0.664mg 0.681mg 0%
Valine 0.72mg 0.594mg 0%
Histidine 0.355mg 0.322mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
3
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +292.3%
Contains more WaterWater +294.6%
Contains more OtherOther +36%
Contains more ProteinProtein +20.1%
Contains more CarbsCarbs +113.4%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +658.1%
Contains more Poly. FatPolyunsaturated fat +71.9%
Contains less Sat. FatSaturated fat -89.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.