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  6. Caesar salad vs. Beans

Caesar salad vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between caesar salad and beans?

  • 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 sodium.
  • Caesar salad has a higher glycemic index (50) than beans (33).

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

Infographic

Caesar salad vs Beans 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
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%
Contains more CalciumCalcium +366%
Contains more IronIron +706.9%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +122.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +597.8%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +74.1%
Contains more CopperCopper +63.5%
Contains less SodiumSodium -99.8%

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.
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%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +637.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caesar salad Beans DV% diff.
Selenium 31.4µg 4.5µg 49%
Iron 2.34mg 0.29mg 26%
Sodium 454mg 1mg 20%
Vitamin B1 0.377mg 0.15mg 19%
Saturated fat 4.206g 0.103g 19%
Calcium 233mg 50mg 18%
Vitamin B2 0.297mg 0.06mg 18%
Phosphorus 231mg 104mg 18%
Vitamin B3 3.237mg 0.43mg 18%
Vitamin B12 0.4µg 0µg 17%
Protein 13.39g 4.8g 17%
Fiber 1.7g 5.5g 15%
Manganese 0.321mg 14%
Fats 9.54g 0.4g 14%
Vitamin B6 0.13mg 10%
Starch 25.29g 10%
Vitamin B5 0.447mg 9%
Polyunsaturated fat 1.461g 0.172g 9%
Copper 0.126mg 0.206mg 9%
Calories 265kcal 105kcal 8%
Cholesterol 24mg 0mg 8%
Vitamin A 78µg 5µg 8%
Monounsaturated fat 2.38g 0.035g 6%
Folate 24µg 6%
Choline 30.8mg 6%
Potassium 170mg 296mg 4%
Carbs 31.5g 20.49g 4%
Vitamin K 5.9µg 0.8µg 4%
Vitamin C 0mg 3.1mg 3%
Vitamin E 0.61mg 0.15mg 3%
Zinc 1.61mg 1.4mg 2%
Magnesium 28mg 32mg 1%
Fructose 1.13g 1%
Net carbs 29.8g 14.99g N/A
Sugar 4.02g 7.78g 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
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
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
Contains more ProteinProtein +179%
Contains more FatsFats +2285%
Contains more CarbsCarbs +53.7%
Contains more OtherOther +27.5%
Contains more WaterWater +67.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
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
Contains more Mono. FatMonounsaturated fat +6700%
Contains more Poly. FatPolyunsaturated fat +749.4%
Contains less Sat. FatSaturated fat -97.6%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.