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Apple vs. Caesar salad — In-Depth Nutrition Comparison

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Significant differences between apples and caesar salad

  • The amount of selenium, phosphorus, vitamin B1, iron, calcium, vitamin B2, vitamin B3, and vitamin B12 in caesar salad is higher than in apples.
  • Caesar salad covers your daily selenium needs 57% more than apples.
  • Apples contain less saturated fat.
  • Caesar salad has a higher glycemic index. The glycemic index of caesar salad is 50, while the glycemic index of apples is 36.

Specific food types used in this comparison are Apples, raw, with skin and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Apple vs Caesar salad 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.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +3783.3%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +1850%
Contains more CopperCopper +366.7%
Contains more ZincZinc +3925%
Contains more PhosphorusPhosphorus +2000%
Contains more ManganeseManganese +817.1%
Contains more SeleniumSelenium +∞%

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.
Apple
4
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +238.9%
Contains more Vitamin B1Vitamin B1 +2117.6%
Contains more Vitamin B2Vitamin B2 +1042.3%
Contains more Vitamin B3Vitamin B3 +3457.1%
Contains more Vitamin B5Vitamin B5 +632.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +168.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +97.2%
Contains more ProteinProtein +5050%
Contains more FatsFats +5511.8%
Contains more CarbsCarbs +128.1%
Contains more OtherOther +990%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.3%
Contains more Mono. FatMonounsaturated fat +33900%
Contains more Poly. FatPolyunsaturated fat +2764.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 GlucoseGlucose +148%
Contains more FructoseFructose +422.1%
Contains more StarchStarch +50480%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Caesar salad DV% diff.
Selenium 0µg 31.4µg 57%
Phosphorus 11mg 231mg 31%
Vitamin B1 0.017mg 0.377mg 30%
Iron 0.12mg 2.34mg 28%
Protein 0.26g 13.39g 26%
Calcium 6mg 233mg 23%
Vitamin B2 0.026mg 0.297mg 21%
Vitamin B3 0.091mg 3.237mg 20%
Sodium 1mg 454mg 20%
Saturated fat 0.028g 4.206g 19%
Vitamin B12 0µg 0.4µg 17%
Zinc 0.04mg 1.61mg 14%
Fats 0.17g 9.54g 14%
Manganese 0.035mg 0.321mg 12%
Calories 52kcal 265kcal 11%
Copper 0.027mg 0.126mg 11%
Starch 0.05g 25.29g 10%
Polyunsaturated fat 0.051g 1.461g 9%
Vitamin A 3µg 78µg 8%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.061mg 0.447mg 8%
Fructose 5.9g 1.13g 6%
Carbs 13.81g 31.5g 6%
Monounsaturated fat 0.007g 2.38g 6%
Vitamin C 4.6mg 0mg 5%
Magnesium 5mg 28mg 5%
Fiber 2.4g 1.7g 3%
Vitamin E 0.18mg 0.61mg 3%
Vitamin B6 0.041mg 3%
Vitamin K 2.2µg 5.9µg 3%
Potassium 107mg 170mg 2%
Choline 3.4mg 1%
Folate 3µg 1%
Net carbs 11.41g 29.8g N/A
Sugar 10.39g 4.02g N/A
Tryptophan 0.001mg 0.15mg 0%
Threonine 0.006mg 0.393mg 0%
Isoleucine 0.006mg 0.547mg 0%
Leucine 0.013mg 1.137mg 0%
Lysine 0.012mg 0.523mg 0%
Methionine 0.001mg 0.3mg 0%
Phenylalanine 0.006mg 0.717mg 0%
Valine 0.012mg 0.7mg 0%
Histidine 0.005mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
4%
Apple
27%
Caesar salad
Minerals Daily Need Coverage Score
4%
Apple
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 6.37g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 4.178g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 14)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.