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  6. Beans vs. Caesar salad

Beans vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between beans and caesar salad?

  • Caesar salad has more selenium, iron, vitamin B1, calcium, vitamin B2, phosphorus, vitamin B3, and vitamin B12 than beans.
  • Caesar salad's daily need coverage for selenium is 49% higher.
  • Beans are lower in saturated fat.
  • Caesar salad has a higher glycemic index (50) than beans (33).

We used Beans, baked, canned, no salt added and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Beans 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +14.3%
Contains more PotassiumPotassium +74.1%
Contains more CopperCopper +63.5%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +366%
Contains more IronIron +706.9%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +122.1%
Contains more SeleniumSelenium +597.8%

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.
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +1460%
Contains more Vitamin EVitamin E +306.7%
Contains more Vitamin B1Vitamin B1 +151.3%
Contains more Vitamin B2Vitamin B2 +395%
Contains more Vitamin B3Vitamin B3 +652.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +637.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Caesar salad DV% diff.
Selenium 4.5µg 31.4µg 49%
Iron 0.29mg 2.34mg 26%
Sodium 1mg 454mg 20%
Vitamin B1 0.15mg 0.377mg 19%
Saturated fat 0.103g 4.206g 19%
Calcium 50mg 233mg 18%
Vitamin B2 0.06mg 0.297mg 18%
Phosphorus 104mg 231mg 18%
Vitamin B3 0.43mg 3.237mg 18%
Vitamin B12 0µg 0.4µg 17%
Protein 4.8g 13.39g 17%
Fiber 5.5g 1.7g 15%
Manganese 0.321mg 14%
Fats 0.4g 9.54g 14%
Vitamin B6 0.13mg 10%
Starch 25.29g 10%
Vitamin B5 0.447mg 9%
Polyunsaturated fat 0.172g 1.461g 9%
Copper 0.206mg 0.126mg 9%
Calories 105kcal 265kcal 8%
Cholesterol 0mg 24mg 8%
Vitamin A 5µg 78µg 8%
Monounsaturated fat 0.035g 2.38g 6%
Folate 24µg 6%
Choline 30.8mg 6%
Potassium 296mg 170mg 4%
Carbs 20.49g 31.5g 4%
Vitamin K 0.8µg 5.9µg 4%
Vitamin C 3.1mg 0mg 3%
Vitamin E 0.15mg 0.61mg 3%
Zinc 1.4mg 1.61mg 2%
Magnesium 32mg 28mg 1%
Fructose 1.13g 1%
Net carbs 14.99g 29.8g N/A
Sugar 7.78g 4.02g N/A
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +67.3%
Contains more ProteinProtein +179%
Contains more FatsFats +2285%
Contains more CarbsCarbs +53.7%
Contains more OtherOther +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -97.6%
Contains more Mono. FatMonounsaturated fat +6700%
Contains more Poly. FatPolyunsaturated fat +749.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.