What are the nutritional differences between quiche and pizza?
On the side of the quiche
- Calorie intake. 259 calories per 100 g on average, rather of lipid origin since provided by the eggs, the crème fraîche and the butter (or margarine) of the shortcrust pastry. It is more for the versions with bacon, cured ham, cheese … less for those with vegetables.
- Protein content. Low: 8%, because only eggs are used in the basic recipe. Quiches containing meat, fish or cheese logically show higher intakes (10%), but this remains low.
- Lipid profile. The fat content is high (15%), half of fatty acids mainly saturated since they come from cream, eggs and butter, 30 to 35% of monounsaturated and 10 to 15% of polyunsaturated (especially omega -6). Only quiches with oily fish, nuts … also provide omega-3. There is also a little cholesterol (67 mg / 100 g).
- Satiating power. Acceptable, mainly linked to the relatively high percentage of fats which slow down the assimilation of carbohydrates and gastric emptying. It becomes interesting when there is meat or fish – protein – and vegetables – fiber – in the device.
- Vitamins and Minerals. Their presence is negligible, except in the versions based on vegetables (which provide various minerals) or cheese (calcium).
On the pizza side
- Calorie intake. 226 calories per 100 g on average, provided mainly by the carbohydrates of the dough (flour) and the lipids of the cheese. However, the energy intake varies considerably depending on the garnish, for example rich for a “4 cheeses”, light for a “4 seasons”.
- Protein content. Low: 10%. These come mainly from cheese because the quantities of meat (ham, minced steak …) or fish (tuna, anchovies …) are often negligible.
- Lipid profile. Of the total fat content (8% on average), almost half are saturated fatty acids, especially from cheese, while 40% are monounsaturated fatty acids and only 10% are polyunsaturated (especially omega-fatty acids). 6), rather provided by olive oil. Only pizzas garnished with fatty fish provide additional omega-3 fatty acids.
- Satiating power. Moderate, if we consider the relatively high energy intake: the carbohydrates provided by the bread dough are quickly assimilated and the protein intake is low. In addition, there are few vegetables, so little fiber (2.2 g / 100 g).
- Vitamins and Minerals. There are few, except for the antioxidants (lycopene) in tomato puree and calcium (195 mg / 100 g) in cheese.
What are the differences in the kitchen?
On the side of the quiche
- Difficulty. The dough may tend to get soggy while at the same time the top of the appliance may dry out.
- Preparation time. 20 to 25 min, if you make the dough, 10 min otherwise. Cooking is long: 45 min at 180 ° C and requires monitoring.
- Variants. You can prepare quiches with vegetables, cheese, fish or meat, and / or garnished with seeds …
- Conservation. 2 days in the fridge, flat in an airtight box, taking care that the dough does not get too soggy. We can freeze it.
On the pizza side
- Difficulty. It all depends on whether you are preparing the dough. For the rest, it’s super-easy: we have the tomato puree, then the garnish, and in the oven!
- Preparation time. 1 hour 30 minutes with a homemade dough, 10 minutes if you buy it. On the cooking side, it’s quick: 15 min at 250 ° C.
- Variants. Infinite! It can be garnished with raw or cooked vegetables, all kinds of cheese, meat, fish, eggs … For tomato-resistant, there are white pizzas topped with crème fraîche.
- Conservation. Two days in the refrigerator, well wrapped so that it does not dry out. It also freezes easily.
Pizza or quiche? The opinion of the pros
Why choose pizza?
Contrary to popular belief, pizza – home or from the pizzeria – is not a greasy product! “But to make a balanced meal, it lacks protein and fiber, says Raphaël Gruman. Hence the interest of opting instead for those topped with lean meat (ham, ground beef …) or fish (tuna…) and vegetables that more satiate and satisfy the needs of the body. »We avoid those based on cheese or cold meats too high in fat. It has the advantage of being ready in record time … on condition of make its dough in advance or buy it.
Why choose the quiche?
With eggs, cream and butter, the quiche is rich in lipids, especially in saturated fatty acids and cholesterol. “No question of adding bacon, cured ham, smoked salmon or cheese! recommends Raphaël Gruman. We opt for versions with vegetables, with lean meats or fish (natural tuna, diced chicken …) for increase the intake of basic proteins and fibers, weaklings. ”
“To prevent the dough from getting soggy, you can precook it or brush it with egg yolk or mustard,” adds Émilie Perrin.