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  6. Pizza vs. Winter melon

Pizza vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between pizza and winter melon

  • Winter melon has less selenium, vitamin B1, phosphorus, iron, folate, vitamin B3, vitamin B12, and calcium.
  • Pizza's daily need coverage for selenium is 36% more.
  • Winter melon is lower in saturated fat.

The food varieties used in the comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Waxgourd, (chinese preserving melon), raw.

Infographic

Pizza vs Winter melon 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
9
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +889.5%
Contains more PotassiumPotassium +2766.7%
Contains more IronIron +520%
Contains more CopperCopper +356.5%
Contains more ZincZinc +119.7%
Contains more PhosphorusPhosphorus +1036.8%
Contains more ManganeseManganese +520.7%
Contains more SeleniumSelenium +9850%
Contains less SodiumSodium -81.4%

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
10
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +856.3%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1760%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +828.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +2747.5%
Contains more FatsFats +4745%
Contains more CarbsCarbs +1011%
Contains more OtherOther +706.7%
Contains more WaterWater +122.6%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +6948.6%
Contains more Poly. FatPolyunsaturated fat +1832.2%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pizza Winter melon
Lower in Cholesterol ok
Lower in Sugar 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 price Equal

All nutrients comparison - raw data values

Nutrient Pizza Winter melon DV% diff.
Selenium 19.9µg 0.2µg 36%
Vitamin B1 0.39mg 0.04mg 29%
Phosphorus 216mg 19mg 28%
Iron 2.48mg 0.4mg 26%
Protein 11.39g 0.4g 22%
Folate 93µg 5µg 22%
Vitamin B3 3.825mg 0.4mg 21%
Sodium 598mg 111mg 21%
Saturated fat 4.465g 0.016g 20%
Vitamin B12 0.42µg 0µg 18%
Calcium 188mg 19mg 17%
Fats 9.69g 0.2g 15%
Manganese 0.36mg 0.058mg 13%
Calories 266kcal 13kcal 13%
Vitamin C 1.4mg 13mg 13%
Starch 26.95g 11%
Polyunsaturated fat 1.681g 0.087g 11%
Carbs 33.33g 3g 10%
Copper 0.105mg 0.023mg 9%
Vitamin A 69µg 0µg 8%
Vitamin B2 0.195mg 0.11mg 7%
Zinc 1.34mg 0.61mg 7%
Vitamin K 6.7µg 6%
Vitamin E 0.83mg 6%
Monounsaturated fat 2.608g 0.037g 6%
Cholesterol 17mg 0mg 6%
Potassium 172mg 6mg 5%
Choline 16.4mg 3%
Vitamin B6 0.08mg 0.035mg 3%
Vitamin B5 0.133mg 3%
Magnesium 24mg 10mg 3%
Fiber 2.3g 2.9g 2%
Fructose 1g 1%
Net carbs 31.03g 0.1g N/A
Sugar 3.58g N/A
Trans fat 0.241g 0g N/A
Tryptophan 0.002mg 0%
Threonine 0.41mg 0%
Isoleucine 0.564mg 0%
Leucine 1.139mg 0%
Lysine 0.77mg 0.009mg 0%
Methionine 0.264mg 0.003mg 0%
Phenylalanine 0.664mg 0%
Valine 0.72mg 0%
Histidine 0.355mg 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 Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Pizza
8%
Winter melon
Minerals Daily Need Coverage Score
58%
Pizza
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 487mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 4.449g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.