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Yogurt vs. Pizza — In-Depth Nutrition Comparison

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A recap on differences between yogurt and pizza

  • Yogurt is higher in vitamin B12, yet pizza is higher in vitamin B1, iron, vitamin B3, folate, selenium, manganese, and phosphorus.
  • Pizza covers your daily vitamin B1 needs 31% more than yogurt.
  • Yogurt contains 2 times more vitamin B12 than pizza. While yogurt contains 0.75µg of vitamin B12, pizza contains only 0.42µg.
  • The amount of sodium in yogurt is lower.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Yogurt 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.
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 -94%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +70.9%
Contains more PotassiumPotassium +22%
Contains more IronIron +3442.9%
Contains more CopperCopper +517.6%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +3900%
Contains more SeleniumSelenium +105.2%

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.
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +78.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6800%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B1Vitamin B1 +1595.7%
Contains more Vitamin B3Vitamin B3 +1738.9%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1228.6%
~equal in Vitamin D ~0µg
~equal in Choline ~16.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +97.1%
Contains more ProteinProtein +11.8%
Contains more FatsFats +2384.6%
Contains more CarbsCarbs +825.8%
Contains more OtherOther +236.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -97.4%
Contains more Mono. FatMonounsaturated fat +4820.8%
Contains more Poly. FatPolyunsaturated fat +13908.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Pizza
5
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 LactoseLactose +504.8%
Contains more GalactoseGalactose +438.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt 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 Yogurt Pizza DV% diff.
Vitamin B1 0.023mg 0.39mg 31%
Iron 0.07mg 2.48mg 30%
Sodium 36mg 598mg 24%
Vitamin B3 0.208mg 3.825mg 23%
Folate 7µg 93µg 22%
Saturated fat 0.117g 4.465g 20%
Selenium 9.7µg 19.9µg 19%
Manganese 0.009mg 0.36mg 15%
Fats 0.39g 9.69g 14%
Vitamin B12 0.75µg 0.42µg 14%
Phosphorus 135mg 216mg 12%
Polyunsaturated fat 0.012g 1.681g 11%
Starch 26.95g 11%
Calories 59kcal 266kcal 10%
Copper 0.017mg 0.105mg 10%
Carbs 3.6g 33.33g 10%
Fiber 0g 2.3g 9%
Calcium 110mg 188mg 8%
Vitamin A 1µg 69µg 8%
Vitamin B5 0.331mg 7%
Zinc 0.52mg 1.34mg 7%
Vitamin K 0µg 6.7µg 6%
Vitamin B2 0.278mg 0.195mg 6%
Monounsaturated fat 0.053g 2.608g 6%
Vitamin E 0.01mg 0.83mg 5%
Cholesterol 5mg 17mg 4%
Magnesium 11mg 24mg 3%
Protein 10.19g 11.39g 2%
Vitamin C 0mg 1.4mg 2%
Fructose 0g 1g 1%
Potassium 141mg 172mg 1%
Vitamin B6 0.063mg 0.08mg 1%
Net carbs 3.6g 31.03g N/A
Sugar 3.24g 3.58g N/A
Trans fat 0.006g 0.241g N/A
Choline 15.1mg 16.4mg 0%
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 0.001g 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 0.01g 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
33%
Pizza
Minerals Daily Need Coverage Score
19%
Yogurt
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 4.348g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 41)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $2.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.