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Vegetable oil vs. Pizza — In-Depth Nutrition Comparison

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The main differences between vegetable oil and pizza

  • Vegetable oil is richer in vitamin E, yet pizza is richer in selenium, vitamin B1, phosphorus, iron, vitamin B3, folate, and calcium.
  • Daily need coverage for vitamin E for vegetable oil is 93% higher.
  • Vegetable oil contains 3 times more saturated fat than pizza. Vegetable oil contains 14.367g of saturated fat, while pizza contains 4.465g.
  • Vegetable oil has a lower glycemic index than pizza.

Food types used in this article are Oil, corn, peanut, and olive and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1807.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +6600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Pizza
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 EVitamin E +1680.7%
Contains more Vitamin KVitamin K +213.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +8100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +932%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Pizza
Pizza
1
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 more Mono. FatMonounsaturated fat +1741.8%
Contains more Poly. FatPolyunsaturated fat +1865.1%
Contains less Sat. FatSaturated fat -68.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Pizza DV% diff.
Polyunsaturated fat 33.033g 1.681g 209%
Fats 100g 9.69g 139%
Monounsaturated fat 48.033g 2.608g 114%
Vitamin E 14.78mg 0.83mg 93%
Saturated fat 14.367g 4.465g 45%
Selenium 0µg 19.9µg 36%
Vitamin B1 0mg 0.39mg 33%
Calories 884kcal 266kcal 31%
Phosphorus 0mg 216mg 31%
Iron 0.13mg 2.48mg 29%
Sodium 0mg 598mg 26%
Vitamin B3 0mg 3.825mg 24%
Protein 0g 11.39g 23%
Folate 0µg 93µg 23%
Calcium 0mg 188mg 19%
Vitamin B12 0µg 0.42µg 18%
Manganese 0mg 0.36mg 16%
Vitamin B2 0mg 0.195mg 15%
Copper 0mg 0.105mg 12%
Zinc 0.02mg 1.34mg 12%
Vitamin K 21µg 6.7µg 12%
Starch 26.95g 11%
Carbs 0g 33.33g 11%
Fiber 0g 2.3g 9%
Vitamin A 0µg 69µg 8%
Vitamin B6 0mg 0.08mg 6%
Magnesium 0mg 24mg 6%
Cholesterol 0mg 17mg 6%
Potassium 0mg 172mg 5%
Choline 0.2mg 16.4mg 3%
Vitamin C 0mg 1.4mg 2%
Fructose 1g 1%
Net carbs 0g 31.03g N/A
Sugar 0g 3.58g N/A
Trans fat 0.241g N/A
Threonine 0.41mg 0%
Isoleucine 0.564mg 0%
Leucine 1.139mg 0%
Lysine 0.77mg 0%
Methionine 0.264mg 0%
Phenylalanine 0.664mg 0%
Valine 0.72mg 0%
Histidine 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
Vegetable oil 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
27%
Vegetable oil
33%
Pizza
Minerals Daily Need Coverage Score
1%
Vegetable oil
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 598mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 60)
Which food is lower in Saturated fat?
Pizza
Pizza is lower in Saturated fat (difference - 9.902g)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $1.3)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.