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  6. Yogurt parfait vs. Pizza

Yogurt parfait vs. Pizza — In-Depth Nutrition Comparison

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Important differences between yogurt parfait and pizza

  • Yogurt parfait has more vitamin B12, vitamin C, and vitamin B6; however, pizza has more selenium, vitamin B1, iron, vitamin B3, and phosphorus.
  • Pizza's daily need coverage for selenium is 29% more.
  • Yogurt parfait has 10 times more vitamin C than pizza. Yogurt parfait has 14.3mg of vitamin C, while pizza has 1.4mg.
  • Yogurt parfait is lower in saturated fat.

The food varieties used in the comparison are Yogurt parfait, lowfat, with fruit and granola and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Yogurt parfait 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 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Pizza
Pizza
8
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 -91.8%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +79%
Contains more IronIron +406.1%
Contains more CopperCopper +94.4%
Contains more ZincZinc +50.6%
Contains more PhosphorusPhosphorus +132.3%
Contains more SeleniumSelenium +410.3%
~equal in Potassium ~172mg

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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
Pizza
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 CVitamin C +921.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +191.3%
Contains more Vitamin B12Vitamin B12 +109.5%
Contains more Vitamin AVitamin A +130%
Contains more Vitamin EVitamin E +232%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +435.7%
Contains more Vitamin KVitamin K +294.1%
Contains more FolateFolate +82.4%
Contains more CholineCholine +37.8%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 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 WaterWater +83%
Contains more ProteinProtein +239%
Contains more FatsFats +859.4%
Contains more CarbsCarbs +110.2%
Contains more OtherOther +206.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
Pizza
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 -88.2%
Contains more Mono. FatMonounsaturated fat +749.5%
Contains more Poly. FatPolyunsaturated fat +1277.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt parfait Pizza DV% diff.
Selenium 3.9µg 19.9µg 29%
Vitamin B1 0.07mg 0.39mg 27%
Iron 0.49mg 2.48mg 25%
Sodium 49mg 598mg 24%
Vitamin B3 0.714mg 3.825mg 19%
Vitamin B12 0.88µg 0.42µg 19%
Saturated fat 0.525g 4.465g 18%
Phosphorus 93mg 216mg 18%
Protein 3.36g 11.39g 16%
Manganese 0.36mg 16%
Vitamin C 14.3mg 1.4mg 14%
Fats 1.01g 9.69g 13%
Vitamin B6 0.233mg 0.08mg 12%
Starch 26.95g 11%
Folate 51µg 93µg 11%
Polyunsaturated fat 0.122g 1.681g 10%
Calories 84kcal 266kcal 9%
Calcium 105mg 188mg 8%
Monounsaturated fat 0.307g 2.608g 6%
Copper 0.054mg 0.105mg 6%
Carbs 15.86g 33.33g 6%
Cholesterol 3mg 17mg 5%
Fiber 1.1g 2.3g 5%
Vitamin K 1.7µg 6.7µg 4%
Zinc 0.89mg 1.34mg 4%
Vitamin E 0.25mg 0.83mg 4%
Vitamin A 30µg 69µg 4%
Vitamin B2 0.173mg 0.195mg 2%
Magnesium 17mg 24mg 2%
Fructose 1g 1%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Choline 11.9mg 16.4mg 1%
Potassium 189mg 172mg 1%
Net carbs 14.76g 31.03g N/A
Sugar 11.68g 3.58g N/A
Trans fat 0g 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
Yogurt parfait 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%
Yogurt parfait
33%
Pizza
Minerals Daily Need Coverage Score
19%
Yogurt parfait
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Yogurt parfait
Yogurt parfait is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Yogurt parfait
Yogurt parfait contains less Sodium (difference - 549mg)
Which food is lower in Saturated fat?
Yogurt parfait
Yogurt parfait is lower in Saturated fat (difference - 3.94g)
Which food is lower in glycemic index?
Yogurt parfait
Yogurt parfait is lower in glycemic index (difference - 60)
Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 8.1g)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.