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Pizza vs. Yam — In-Depth Nutrition Comparison

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Significant differences between pizza and yam

  • Pizza has more selenium, iron, vitamin B1, phosphorus, vitamin B3, vitamin B12, and folate; however, yam is richer in potassium.
  • Pizza covers your daily selenium needs 35% more than yam.
  • Yam contains less saturated fat.

Specific food types used in this comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Yam, raw.

Infographic

Pizza vs Yam 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
6
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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +1005.9%
Contains more IronIron +359.3%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +292.7%
Contains more SeleniumSelenium +2742.9%
Contains more PotassiumPotassium +374.4%
Contains more CopperCopper +69.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +10.3%

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +885.7%
Contains more Vitamin EVitamin E +137.1%
Contains more Vitamin B1Vitamin B1 +248.2%
Contains more Vitamin B2Vitamin B2 +509.4%
Contains more Vitamin B3Vitamin B3 +592.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +191.3%
Contains more FolateFolate +304.3%
Contains more Vitamin CVitamin C +1121.4%
Contains more Vitamin B6Vitamin B6 +266.3%
~equal in Vitamin D ~0µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Pizza Yam DV% diff.
Selenium 19.9µg 0.7µg 35%
Sodium 598mg 9mg 26%
Iron 2.48mg 0.54mg 24%
Phosphorus 216mg 55mg 23%
Vitamin B1 0.39mg 0.112mg 23%
Saturated fat 4.465g 0.037g 20%
Protein 11.39g 1.53g 20%
Vitamin B3 3.825mg 0.552mg 20%
Potassium 172mg 816mg 19%
Folate 93µg 23µg 18%
Vitamin B12 0.42µg 0µg 18%
Calcium 188mg 17mg 17%
Vitamin C 1.4mg 17.1mg 17%
Vitamin B6 0.08mg 0.293mg 16%
Fats 9.69g 0.17g 15%
Vitamin B2 0.195mg 0.032mg 13%
Polyunsaturated fat 1.681g 0.076g 11%
Starch 26.95g 11%
Zinc 1.34mg 0.24mg 10%
Copper 0.105mg 0.178mg 8%
Monounsaturated fat 2.608g 0.006g 7%
Calories 266kcal 118kcal 7%
Vitamin A 69µg 7µg 7%
Fiber 2.3g 4.1g 7%
Vitamin B5 0.314mg 6%
Cholesterol 17mg 0mg 6%
Vitamin K 6.7µg 2.3µg 4%
Vitamin E 0.83mg 0.35mg 3%
Manganese 0.36mg 0.397mg 2%
Carbs 33.33g 27.88g 2%
Fructose 1g 1%
Magnesium 24mg 21mg 1%
Net carbs 31.03g 23.78g N/A
Sugar 3.58g 0.5g N/A
Trans fat 0.241g 0g N/A
Choline 16.4mg 16.5mg 0%
Tryptophan 0.012mg 0%
Threonine 0.41mg 0.054mg 0%
Isoleucine 0.564mg 0.052mg 0%
Leucine 1.139mg 0.096mg 0%
Lysine 0.77mg 0.059mg 0%
Methionine 0.264mg 0.021mg 0%
Phenylalanine 0.664mg 0.071mg 0%
Valine 0.72mg 0.062mg 0%
Histidine 0.355mg 0.034mg 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

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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +644.4%
Contains more FatsFats +5600%
Contains more CarbsCarbs +19.5%
Contains more OtherOther +195.1%
Contains more WaterWater +61.2%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +43366.7%
Contains more Poly. FatPolyunsaturated fat +2111.8%
Contains less Sat. FatSaturated fat -99.2%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.