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Broccoli vs. Caesar salad — In-Depth Nutrition Comparison

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What are the differences between broccoli and caesar salad?

  • Broccoli is higher in vitamin C and vitamin K, yet caesar salad is higher in selenium, vitamin B1, phosphorus, iron, calcium, and vitamin B12.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Broccoli has 17 times more vitamin K than caesar salad. While broccoli has 101.6µg of vitamin K, caesar salad has only 5.9µg.
  • The amount of sodium in broccoli is lower.
  • The glycemic index of broccoli is lower.

We used Broccoli, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this article.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 PotassiumPotassium +85.9%
Contains less SodiumSodium -92.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +395.7%
Contains more IronIron +220.5%
Contains more CopperCopper +157.1%
Contains more ZincZinc +292.7%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +52.9%
Contains more SeleniumSelenium +1156%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 EVitamin E +27.9%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1622%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +151.6%
Contains more Vitamin B1Vitamin B1 +431%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +406.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +105.8%
Contains more ProteinProtein +374.8%
Contains more FatsFats +2478.4%
Contains more CarbsCarbs +374.4%
Contains more OtherOther +150.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.1%
Contains more Mono. FatMonounsaturated fat +21536.4%
Contains more Poly. FatPolyunsaturated fat +3744.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 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 LactoseLactose +200%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +66.2%
Contains more MaltoseMaltose +695.2%
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.
Broccoli Caesar salad
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Caesar salad DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 5.9µg 80%
Selenium 2.5µg 31.4µg 53%
Vitamin B1 0.071mg 0.377mg 26%
Phosphorus 66mg 231mg 24%
Protein 2.82g 13.39g 21%
Iron 0.73mg 2.34mg 20%
Saturated fat 0.039g 4.206g 19%
Calcium 47mg 233mg 19%
Sodium 33mg 454mg 18%
Vitamin B12 0µg 0.4µg 17%
Folate 63µg 16%
Vitamin B3 0.639mg 3.237mg 16%
Fats 0.37g 9.54g 14%
Vitamin B2 0.117mg 0.297mg 14%
Vitamin B6 0.175mg 13%
Calories 34kcal 265kcal 12%
Zinc 0.41mg 1.61mg 11%
Starch 0g 25.29g 10%
Polyunsaturated fat 0.038g 1.461g 9%
Copper 0.049mg 0.126mg 9%
Cholesterol 0mg 24mg 8%
Carbs 6.64g 31.5g 8%
Monounsaturated fat 0.011g 2.38g 6%
Manganese 0.21mg 0.321mg 5%
Vitamin A 31µg 78µg 5%
Fiber 2.6g 1.7g 4%
Potassium 316mg 170mg 4%
Vitamin B5 0.573mg 0.447mg 3%
Choline 18.7mg 3%
Magnesium 21mg 28mg 2%
Vitamin E 0.78mg 0.61mg 1%
Fructose 0.68g 1.13g 1%
Net carbs 4.04g 29.8g N/A
Sugar 1.7g 4.02g N/A
Tryptophan 0.033mg 0.15mg 0%
Threonine 0.088mg 0.393mg 0%
Isoleucine 0.079mg 0.547mg 0%
Leucine 0.129mg 1.137mg 0%
Lysine 0.135mg 0.523mg 0%
Methionine 0.038mg 0.3mg 0%
Phenylalanine 0.117mg 0.717mg 0%
Valine 0.125mg 0.7mg 0%
Histidine 0.059mg 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
Broccoli 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
59%
Broccoli
27%
Caesar salad
Minerals Daily Need Coverage Score
19%
Broccoli
65%
Caesar salad

Comparison summary

Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.32g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 4.167g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 18)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.