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Tomato sauce vs Pizza - In-Depth Nutrition Comparison

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What are the main differences between Tomato sauce and Pizza?

  • Pizza has more Selenium, Vitamin B1, Phosphorus, Folate, Iron, Vitamin B3, Vitamin B12 and Calcium than Tomato sauce.
  • Pizza's daily need coverage for Selenium is 35% higher.
  • Tomato sauce is lower in Sodium.

We used Tomato sauce, canned, no salt added and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types in this comparison.

Infographic

Tomato sauce vs Pizza infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Pizza
Contains more Potassium +72.7%
Contains less Sodium -98.2%
Contains more Iron +158.3%
Contains more Calcium +1242.9%
Contains more Magnesium +60%
Contains more Zinc +509.1%
Contains more Phosphorus +700%
Equal in Copper - 0.105
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 36% 5% 27% 11% 39% 6% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 57% 16% 18% 35% 37% 93% 78%
Contains more Potassium +72.7%
Contains less Sodium -98.2%
Contains more Iron +158.3%
Contains more Calcium +1242.9%
Contains more Magnesium +60%
Contains more Zinc +509.1%
Contains more Phosphorus +700%
Equal in Copper - 0.105

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Pizza
Contains more Vitamin C +400%
Contains more Vitamin A +21.5%
Contains more Vitamin E +73.5%
Contains more Vitamin B6 +22.5%
Contains more Vitamin B1 +1525%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +286%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +139.3%
Contains more Folate +933.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 24% 27% 29% 0% 6% 15% 19% 19% 23% 0% 7% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 22% 17% 0% 98% 45% 72% 0% 19% 53% 17% 70%
Contains more Vitamin C +400%
Contains more Vitamin A +21.5%
Contains more Vitamin E +73.5%
Contains more Vitamin B6 +22.5%
Contains more Vitamin B1 +1525%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +286%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +139.3%
Contains more Folate +933.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Tomato sauce
35
Pizza
Mineral Summary Score
17
Tomato sauce
53
Pizza

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Tomato sauce
68%
Pizza
Carbohydrates
5%
Tomato sauce
33%
Pizza
Fats
1%
Tomato sauce
45%
Pizza

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato sauce Pizza
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tomato sauce Pizza
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 17mg)
Which food contains less Sugars?
Tomato sauce
Tomato sauce contains less Sugars (difference - 0.02g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 587mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 4.424g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Pizza
Pizza is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tomato sauce Pizza Opinion
Calories 24 266 Pizza
Protein 1.2 11.39 Pizza
Fats 0.3 9.69 Pizza
Vitamin C 7 1.4 Tomato sauce
Carbs 5.31 33.33 Pizza
Cholesterol 0 17 Tomato sauce
Vitamin D 0 0
Iron 0.96 2.48 Pizza
Calcium 14 188 Pizza
Potassium 297 172 Tomato sauce
Magnesium 15 24 Pizza
Sugars 3.56 3.58 Tomato sauce
Fiber 1.5 2.3 Pizza
Copper 0.115 0.105 Tomato sauce
Zinc 0.22 1.34 Pizza
Starch 26.95 Pizza
Phosphorus 27 216 Pizza
Sodium 11 598 Tomato sauce
Vitamin A 435 358 Tomato sauce
Vitamin E 1.44 0.83 Tomato sauce
Vitamin D 0 0
Vitamin B1 0.024 0.39 Pizza
Vitamin B2 0.065 0.195 Pizza
Vitamin B3 0.991 3.825 Pizza
Vitamin B5 0.309 Tomato sauce
Vitamin B6 0.098 0.08 Tomato sauce
Vitamin B12 0 0.42 Pizza
Vitamin K 2.8 6.7 Pizza
Folate 9 93 Pizza
Trans Fat 0 0.241 Tomato sauce
Saturated Fat 0.041 4.465 Tomato sauce
Monounsaturated Fat 0.044 2.608 Pizza
Polyunsaturated fat 0.121 1.681 Pizza
Tryptophan 0.009 Tomato sauce
Threonine 0.037 0.41 Pizza
Isoleucine 0.025 0.564 Pizza
Leucine 0.034 1.139 Pizza
Lysine 0.037 0.77 Pizza
Methionine 0.008 0.264 Pizza
Phenylalanine 0.036 0.664 Pizza
Valine 0.025 0.72 Pizza
Histidine 0.02 0.355 Pizza
Fructose 1.67 1 Tomato sauce

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.