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Caesar salad vs. Canola oil — In-Depth Nutrition Comparison

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How are caesar salad and canola oil different?

  • Caesar salad is higher in selenium, phosphorus, vitamin B1, iron, calcium, vitamin B2, and vitamin B3; however, canola oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for canola oil is 112% higher.
  • Canola oil has less sodium.
  • Canola oil has a lower glycemic index (0) than caesar salad (50).

LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Oil, canola are the varieties used in this article.

Infographic

Caesar salad vs Canola oil 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +2762.3%
Contains more Vitamin KVitamin K +1108.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0mg
~equal in Folate ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +948.2%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +2558.7%
Contains more Poly. FatPolyunsaturated fat +1826.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caesar salad Canola oil DV% diff.
Polyunsaturated fat 1.461g 28.142g 178%
Monounsaturated fat 2.38g 63.276g 152%
Fats 9.54g 100g 139%
Vitamin E 0.61mg 17.46mg 112%
Selenium 31.4µg 0µg 57%
Vitamin K 5.9µg 71.3µg 55%
Phosphorus 231mg 0mg 33%
Calories 265kcal 884kcal 31%
Vitamin B1 0.377mg 0mg 31%
Iron 2.34mg 0mg 29%
Protein 13.39g 0g 27%
Vitamin B2 0.297mg 0mg 23%
Calcium 233mg 0mg 23%
Sodium 454mg 0mg 20%
Vitamin B3 3.237mg 0mg 20%
Vitamin B12 0.4µg 0µg 17%
Zinc 1.61mg 0mg 15%
Copper 0.126mg 0mg 14%
Saturated fat 4.206g 7.365g 14%
Manganese 0.321mg 0mg 14%
Carbs 31.5g 0g 11%
Starch 25.29g 10%
Vitamin A 78µg 0µg 9%
Vitamin B5 0.447mg 0mg 9%
Cholesterol 24mg 0mg 8%
Magnesium 28mg 0mg 7%
Fiber 1.7g 0g 7%
Potassium 170mg 0mg 5%
Fructose 1.13g 1%
Net carbs 29.8g 0g N/A
Sugar 4.02g 0g N/A
Trans fat 0.395g N/A
Choline 0.2mg 0%
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 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Canola oil
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
27%
Caesar salad
41%
Canola oil
Minerals Daily Need Coverage Score
65%
Caesar salad
0%
Canola oil

Comparison summary

Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 454mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 50)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 3.159g)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.