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Potato vs. Pizza — In-Depth Nutrition Comparison

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Differences between potatoes and pizza

  • Potatoes have more vitamin C, while pizza has more selenium, vitamin B1, phosphorus, iron, folate, calcium, and vitamin B12.
  • Pizza's daily need coverage for selenium is 35% higher.
  • Pizza contains 14 times less vitamin C than potatoes. Potatoes contain 19.7mg of vitamin C, while pizza contains 1.4mg.
  • The amount of sodium in potatoes is lower.
  • Pizza has a lower glycemic index. The glycemic index of pizza is 60, while the glycemic index of potatoes is 86.

The food types used in this comparison are Potatoes, flesh and skin, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Potato vs Pizza 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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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%
Contains more PotassiumPotassium +147.1%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +1466.7%
Contains more IronIron +206.2%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +278.9%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +4875%
~equal in Magnesium ~24mg
~equal in Copper ~0.105mg

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.
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Pizza
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +1307.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +272.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin B2Vitamin B2 +509.4%
Contains more Vitamin B3Vitamin B3 +260.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +235%
Contains more FolateFolate +520%
Contains more CholineCholine +35.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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
Contains more WaterWater +83.6%
Contains more ProteinProtein +455.6%
Contains more FatsFats +10666.7%
Contains more CarbsCarbs +90.6%
Contains more OtherOther +116.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
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
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +130300%
Contains more Poly. FatPolyunsaturated fat +3902.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
0
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pizza
7
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more StarchStarch +76.3%
Contains more SucroseSucrose +17.6%
Contains more GlucoseGlucose +151.6%
Contains more FructoseFructose +284.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Pizza DV% diff.
Selenium 0.4µg 19.9µg 35%
Vitamin B1 0.081mg 0.39mg 26%
Sodium 6mg 598mg 26%
Phosphorus 57mg 216mg 23%
Iron 0.81mg 2.48mg 21%
Vitamin C 19.7mg 1.4mg 20%
Saturated fat 0.025g 4.465g 20%
Folate 15µg 93µg 20%
Protein 2.05g 11.39g 19%
Vitamin B12 0µg 0.42µg 18%
Calcium 12mg 188mg 18%
Vitamin B6 0.298mg 0.08mg 17%
Vitamin B3 1.061mg 3.825mg 17%
Fats 0.09g 9.69g 15%
Vitamin B2 0.032mg 0.195mg 13%
Polyunsaturated fat 0.042g 1.681g 11%
Calories 77kcal 266kcal 9%
Zinc 0.3mg 1.34mg 9%
Vitamin A 0µg 69µg 8%
Manganese 0.2mg 0.36mg 7%
Potassium 425mg 172mg 7%
Monounsaturated fat 0.002g 2.608g 7%
Vitamin B5 0.295mg 6%
Cholesterol 0mg 17mg 6%
Starch 15.29g 26.95g 5%
Carbs 17.49g 33.33g 5%
Vitamin E 0.01mg 0.83mg 5%
Vitamin K 2µg 6.7µg 4%
Copper 0.11mg 0.105mg 1%
Fiber 2.1g 2.3g 1%
Fructose 0.26g 1g 1%
Choline 12.1mg 16.4mg 1%
Net carbs 15.39g 31.03g N/A
Magnesium 23mg 24mg 0%
Sugar 0.82g 3.58g N/A
Trans fat 0g 0.241g N/A
Tryptophan 0.021mg 0%
Threonine 0.067mg 0.41mg 0%
Isoleucine 0.066mg 0.564mg 0%
Leucine 0.098mg 1.139mg 0%
Lysine 0.107mg 0.77mg 0%
Methionine 0.032mg 0.264mg 0%
Phenylalanine 0.081mg 0.664mg 0%
Valine 0.103mg 0.72mg 0%
Histidine 0.035mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 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
Potato Pizza
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
33%
Pizza
Minerals Daily Need Coverage Score
19%
Potato
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.76g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 592mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 4.44g)
Which food is lower in glycemic index?
Pizza
Pizza is lower in glycemic index (difference - 26)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $0.2)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.