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Almonds vs. Caesar salad — In-Depth Nutrition Comparison

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How are almonds and caesar salad different?

  • Almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, and iron, while caesar salad is higher in selenium.
  • Almonds cover your daily need for vitamin E, 167% more than caesar salad.
  • Almonds contain 10 times more magnesium than caesar salad. Almonds contain 270mg of magnesium, while caesar salad contains 28mg.
  • Almonds are lower in sodium.
  • Caesar salad has a higher glycemic index (50) than almonds (0).

Nuts, almonds and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types were used in this article.

Infographic

Almonds vs Caesar salad infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +864.3%
Contains more CalciumCalcium +15.5%
Contains more PotassiumPotassium +331.2%
Contains more IronIron +58.5%
Contains more CopperCopper +718.3%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +108.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +578.8%
Contains more SeleniumSelenium +665.9%

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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin EVitamin E +4101.6%
Contains more Vitamin B2Vitamin B2 +283.2%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +83.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.447mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +58%
Contains more FatsFats +423.4%
Contains more OtherOther +35.8%
Contains more CarbsCarbs +46.2%
Contains more WaterWater +883.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -9.6%
Contains more Mono. FatMonounsaturated fat +1225.7%
Contains more Poly. FatPolyunsaturated fat +743.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
86% 3% 4% 6%
Starch: 25.29 g
Sucrose: 0 g
Glucose: 0.98 g
Fructose: 1.13 g
Lactose: 0.07 g
Maltose: 1.67 g
Galactose: 0.16 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +3412.5%
Contains more GlucoseGlucose +476.5%
Contains more FructoseFructose +927.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +4075%
Contains more GalactoseGalactose +128.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Caesar salad DV% diff.
Vitamin E 25.63mg 0.61mg 167%
Copper 1.031mg 0.126mg 101%
Manganese 2.179mg 0.321mg 81%
Monounsaturated fat 31.551g 2.38g 73%
Polyunsaturated fat 12.329g 1.461g 72%
Vitamin B2 1.138mg 0.297mg 65%
Fats 49.93g 9.54g 62%
Magnesium 270mg 28mg 58%
Selenium 4.1µg 31.4µg 50%
Fiber 12.5g 1.7g 43%
Phosphorus 481mg 231mg 36%
Sodium 1mg 454mg 20%
Vitamin B12 0µg 0.4µg 17%
Potassium 733mg 170mg 17%
Iron 3.71mg 2.34mg 17%
Protein 21.15g 13.39g 16%
Calories 579kcal 265kcal 16%
Zinc 3.12mg 1.61mg 14%
Vitamin B1 0.205mg 0.377mg 14%
Vitamin B6 0.137mg 11%
Folate 44µg 11%
Starch 0.72g 25.29g 10%
Vitamin A 0µg 78µg 9%
Choline 52.1mg 9%
Cholesterol 0mg 24mg 8%
Vitamin K 0µg 5.9µg 5%
Calcium 269mg 233mg 4%
Carbs 21.55g 31.5g 3%
Saturated fat 3.802g 4.206g 2%
Vitamin B3 3.618mg 3.237mg 2%
Fructose 0.11g 1.13g 1%
Net carbs 9.05g 29.8g N/A
Sugar 4.35g 4.02g N/A
Vitamin B5 0.471mg 0.447mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.15mg 0%
Threonine 0.601mg 0.393mg 0%
Isoleucine 0.751mg 0.547mg 0%
Leucine 1.473mg 1.137mg 0%
Lysine 0.568mg 0.523mg 0%
Methionine 0.157mg 0.3mg 0%
Phenylalanine 1.132mg 0.717mg 0%
Valine 0.855mg 0.7mg 0%
Histidine 0.539mg 0.36mg 0%
Omega-3 - ALA 0.003g 0.155g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Caesar salad
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
78%
Almonds
27%
Caesar salad
Minerals Daily Need Coverage Score
142%
Almonds
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 0.33g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 0.404g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.