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Pizza vs. Pasta — In-Depth Nutrition Comparison

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Summary of differences between pizza and pasta

  • Pasta has less phosphorus, calcium, vitamin B3, iron, vitamin B1, vitamin B12, folate, and zinc than pizza.
  • Pizza covers your daily need for sodium, 26% more than pasta.
  • Pizza has 31 times more calcium than pasta. While pizza has 188mg of calcium, pasta has only 6mg.
  • Pasta has less sodium.
  • The glycemic index of pizza is higher.

These are the specific foods used in this comparison Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Pizza vs Pasta 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.
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%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +3033.3%
Contains more PotassiumPotassium +616.7%
Contains more IronIron +117.5%
Contains more CopperCopper +12.9%
Contains more ZincZinc +139.3%
Contains more PhosphorusPhosphorus +242.9%
Contains more ManganeseManganese +60.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99%

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.
Pizza
Pizza
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 23% 17% 98% 45% 72% 0% 18% 53% 17% 70%
Pasta
Pasta
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86.6%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +285.6%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more Vitamin B12Vitamin B12 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pizza Pasta DV% diff.
Selenium 19.9µg 36%
Sodium 598mg 6mg 26%
Phosphorus 216mg 63mg 22%
Saturated fat 4.465g 0.15g 20%
Calcium 188mg 6mg 18%
Vitamin B3 3.825mg 0.992mg 18%
Iron 2.48mg 1.14mg 17%
Vitamin B1 0.39mg 0.209mg 15%
Fats 9.69g 1.05g 13%
Protein 11.39g 5.15g 12%
Vitamin B12 0.42µg 0.14µg 12%
Starch 26.95g 11%
Fiber 2.3g 9%
Polyunsaturated fat 1.681g 0.429g 8%
Calories 266kcal 131kcal 7%
Zinc 1.34mg 0.56mg 7%
Vitamin A 69µg 6µg 7%
Folate 93µg 64µg 7%
Vitamin E 0.83mg 6%
Manganese 0.36mg 0.224mg 6%
Vitamin K 6.7µg 6%
Monounsaturated fat 2.608g 0.124g 6%
Cholesterol 17mg 33mg 5%
Potassium 172mg 24mg 4%
Vitamin B5 0.183mg 4%
Vitamin B6 0.08mg 0.034mg 4%
Carbs 33.33g 24.93g 3%
Vitamin B2 0.195mg 0.15mg 3%
Choline 16.4mg 3%
Vitamin C 1.4mg 0mg 2%
Magnesium 24mg 18mg 1%
Copper 0.105mg 0.093mg 1%
Fructose 1g 1%
Protein per 100 calories 4.3g 3.9g N/A
Calories per 10 g protein 234kcal 254kcal N/A
Weight per 100 calories 38g 76g N/A
Unsaturated / Saturated Fat ratio 0.96 3.7 N/A
Net carbs 31.03g 24.93g N/A
Sugar 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.065mg 0%
Threonine 0.41mg 0.134mg 0%
Isoleucine 0.564mg 0.197mg 0%
Leucine 1.139mg 0.348mg 0%
Lysine 0.77mg 0.097mg 0%
Methionine 0.264mg 0.079mg 0%
Phenylalanine 0.664mg 0.247mg 0%
Valine 0.72mg 0.217mg 0%
Histidine 0.355mg 0.103mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +121.2%
Contains more FatsFats +822.9%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +680.6%
Contains more WaterWater +58.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +2003.2%
Contains more Poly. FatPolyunsaturated fat +291.8%
Contains less Sat. FatSaturated fat -96.6%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.