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Spaghetti vs. Pizza — In-Depth Nutrition Comparison

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Significant differences between Spaghetti and Pizza

  • The amount of Vitamin B1, Iron, Phosphorus, Folate, Vitamin B3, Calcium, Vitamin B12, and Vitamin B2 in Pizza is higher than in Spaghetti.
  • Pizza covers your daily Vitamin B1 needs 31% more than Spaghetti.
  • Spaghetti contains less Saturated Fat.

Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Spaghetti 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Pizza
7
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 less SodiumSodium -99.8%
Contains more SeleniumSelenium +32.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +2585.7%
Contains more PotassiumPotassium +290.9%
Contains more IronIron +396%
Contains more ZincZinc +162.7%
Contains more PhosphorusPhosphorus +272.4%
Contains more ManganeseManganese +11.8%
~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.
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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Pizza
11
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% 21% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1283.3%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +875%
Contains more Vitamin B3Vitamin B3 +856.3%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1228.6%
Contains more CholineCholine +156.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +43.9%
Contains more ProteinProtein +96.4%
Contains more FatsFats +941.9%
Contains more OtherOther +764.3%
~equal in Carbs ~33.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 -96.1%
Contains more Mono. FatMonounsaturated Fat +1890.8%
Contains more Poly. FatPolyunsaturated fat +415.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 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 SucroseSucrose +122.2%
Contains more GlucoseGlucose +1850%
Contains more FructoseFructose +3233.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +162.5%
Contains more GalactoseGalactose +∞%
~equal in Starch ~26.95g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti 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 Spaghetti Pizza Opinion
Calories 158kcal 266kcal Pizza
Protein 5.8g 11.39g Pizza
Fats 0.93g 9.69g Pizza
Vitamin C 0mg 1.4mg Pizza
Net carbs 29.06g 31.03g Pizza
Carbs 30.86g 33.33g Pizza
Cholesterol 0mg 17mg Spaghetti
Magnesium 18mg 24mg Pizza
Calcium 7mg 188mg Pizza
Potassium 44mg 172mg Pizza
Iron 0.5mg 2.48mg Pizza
Sugar 0.56g 3.58g Spaghetti
Fiber 1.8g 2.3g Pizza
Copper 0.1mg 0.105mg Pizza
Zinc 0.51mg 1.34mg Pizza
Starch 26.01g 26.95g Pizza
Phosphorus 58mg 216mg Pizza
Sodium 1mg 598mg Spaghetti
Vitamin A 0IU 358IU Pizza
Vitamin A 0µg 69µg Pizza
Vitamin E 0.06mg 0.83mg Pizza
Manganese 0.322mg 0.36mg Pizza
Selenium 26.4µg 19.9µg Spaghetti
Vitamin B1 0.02mg 0.39mg Pizza
Vitamin B2 0.02mg 0.195mg Pizza
Vitamin B3 0.4mg 3.825mg Pizza
Vitamin B5 0.112mg Spaghetti
Vitamin B6 0.049mg 0.08mg Pizza
Vitamin B12 0µg 0.42µg Pizza
Vitamin K 0µg 6.7µg Pizza
Folate 7µg 93µg Pizza
Trans Fat 0g 0.241g Spaghetti
Choline 6.4mg 16.4mg Pizza
Saturated Fat 0.176g 4.465g Spaghetti
Monounsaturated Fat 0.131g 2.608g Pizza
Polyunsaturated fat 0.326g 1.681g Pizza
Tryptophan 0.083mg Spaghetti
Threonine 0.206mg 0.41mg Pizza
Isoleucine 0.228mg 0.564mg Pizza
Leucine 0.44mg 1.139mg Pizza
Lysine 0.133mg 0.77mg Pizza
Methionine 0.065mg 0.264mg Pizza
Phenylalanine 0.297mg 0.664mg Pizza
Valine 0.262mg 0.72mg Pizza
Histidine 0.132mg 0.355mg Pizza
Fructose 0.03g 1g Pizza
Omega-3 - EPA 0g 0.004g Pizza
Omega-3 - ALA 0.024g 0.175g Pizza
Omega-3 - DPA 0g 0.004g Pizza
Omega-6 - Gamma-linoleic acid 0g 0.003g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza
Omega-6 - Eicosadienoic acid 0g 0.003g Pizza
Omega-6 - Linoleic acid 1.367g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Pizza
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
3%
Spaghetti
33%
Pizza
Minerals Daily Need Coverage Score
30%
Spaghetti
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 4.289g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 11)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $1.6)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.