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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Yogurt parfait

Pizza

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.

Yogurt parfait

Pizza

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

All nutrients comparison - raw data values

Nutrient			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