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Caesar salad vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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What are the differences between caesar salad and cap'n Crunch Cereal?

  • Caesar salad is higher in selenium, calcium, and vitamin B12, yet cap'n Crunch Cereal is higher in iron, zinc, vitamin B2, vitamin B3, vitamin B1, and manganese.
  • Cap'n Crunch Cereal's daily need coverage for iron is 214% more.
  • The amount of sodium in caesar salad is lower.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH types in this article.

Infographic

Caesar salad vs Cap'n Crunch Cereal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 3.3% 16% 728% 37% 441% 72% 98% 97% 35%
Contains more CalciumCalcium +2018.2%
Contains more CopperCopper +13.5%
Contains more PhosphorusPhosphorus +38.3%
Contains less SodiumSodium -39.8%
Contains more SeleniumSelenium +383.1%
Contains more MagnesiumMagnesium +96.4%
Contains more IronIron +729.9%
Contains more ZincZinc +903.7%
Contains more ManganeseManganese +132.7%
~equal in Potassium ~186mg

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% 2.3% 12% 0% 404% 420% 402% 8.7% 493% 0% 1.5% 1166% 4.7%
Contains more Vitamin AVitamin A +1014.3%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +883.3%
Contains more Vitamin B1Vitamin B1 +328.1%
Contains more Vitamin B2Vitamin B2 +513.5%
Contains more Vitamin B3Vitamin B3 +563.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.62mg
~equal in Vitamin D ~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
4% 5% 86% 3% 2%
Protein: 4.39 g
Fats: 5.12 g
Carbs: 85.51 g
Water: 2.5 g
Other: 2.48 g
Contains more ProteinProtein +205%
Contains more FatsFats +86.3%
Contains more WaterWater +1635.6%
Contains more CarbsCarbs +171.5%
Contains more OtherOther +13.8%

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
71% 14% 16%
Saturated fat: Sat. Fat 3.346 g
Monounsaturated fat: Mono. Fat 0.639 g
Polyunsaturated fat: Poly. Fat 0.747 g
Contains more Mono. FatMonounsaturated fat +272.5%
Contains more Poly. FatPolyunsaturated fat +95.6%
Contains less Sat. FatSaturated fat -20.4%

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 Cap'n Crunch Cereal
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Caesar salad Cap'n Crunch Cereal DV% diff.
Folate 1555µg 389%
Iron 2.34mg 19.42mg 214%
Vitamin B6 2.138mg 164%
Zinc 1.61mg 16.16mg 132%
Vitamin B2 0.297mg 1.822mg 117%
Vitamin B3 3.237mg 21.465mg 114%
Vitamin B1 0.377mg 1.614mg 103%
Selenium 31.4µg 6.5µg 45%
Calcium 233mg 11mg 22%
Manganese 0.321mg 0.747mg 19%
Carbs 31.5g 85.51g 18%
Protein 13.39g 4.39g 18%
Vitamin B12 0.4µg 0µg 17%
Sodium 454mg 754mg 13%
Starch 25.29g 10%
Phosphorus 231mg 167mg 9%
Cholesterol 24mg 0mg 8%
Vitamin A 78µg 7µg 8%
Calories 265kcal 398kcal 7%
Fats 9.54g 5.12g 7%
Magnesium 28mg 55mg 6%
Vitamin B5 0.447mg 0.145mg 6%
Polyunsaturated fat 1.461g 0.747g 5%
Monounsaturated fat 2.38g 0.639g 4%
Vitamin K 5.9µg 0.6µg 4%
Saturated fat 4.206g 3.346g 4%
Fiber 1.7g 2.5g 3%
Choline 8.6mg 2%
Copper 0.126mg 0.111mg 2%
Fructose 1.13g 1%
Net carbs 29.8g 83.01g N/A
Potassium 170mg 186mg 0%
Sugar 4.02g 44.32g N/A
Vitamin E 0.61mg 0.62mg 0%
Trans fat 0.02g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Cap'n Crunch Cereal
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
224%
Cap'n Crunch Cereal
Minerals Daily Need Coverage Score
65%
Caesar salad
157%
Cap'n Crunch Cereal

Comparison summary

Which food is lower in Cholesterol?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in Saturated fat (difference - 0.86g)
Which food is lower in glycemic index?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 40.3g)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 300mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Cap'n Crunch Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171642/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.