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Caesar salad vs. Cashew — In-Depth Nutrition Comparison

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The main differences between caesar salad and cashew

  • Caesar salad is richer in selenium and calcium, yet cashew is richer in copper, magnesium, manganese, iron, phosphorus, zinc, and vitamin K.
  • Daily need coverage for copper for cashew is 230% higher.
  • Caesar salad contains 38 times more sodium than cashew. Caesar salad contains 454mg of sodium, while cashew contains 12mg.
  • Cashew has a lower glycemic index than caesar salad.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Nuts, cashew nuts, raw.

Infographic

Caesar salad vs Cashew 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%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +529.7%
Contains more SeleniumSelenium +57.8%
Contains more MagnesiumMagnesium +942.9%
Contains more PotassiumPotassium +288.2%
Contains more IronIron +185.5%
Contains more CopperCopper +1642.1%
Contains more ZincZinc +259%
Contains more PhosphorusPhosphorus +156.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +415.6%

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%
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +412.1%
Contains more Vitamin B3Vitamin B3 +204.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.5%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin KVitamin K +478%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +734.4%
Contains more ProteinProtein +36.1%
Contains more FatsFats +359.6%
Contains more OtherOther +16.5%
~equal in Carbs ~30.19g

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -46%
Contains more Mono. FatMonounsaturated fat +899.9%
Contains more Poly. FatPolyunsaturated fat +437%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1860%
Contains more FructoseFructose +2160%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~23.49g

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 Cashew
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Caesar salad Cashew DV% diff.
Copper 0.126mg 2.195mg 230%
Magnesium 28mg 292mg 63%
Manganese 0.321mg 1.655mg 58%
Monounsaturated fat 2.38g 23.797g 54%
Iron 2.34mg 6.68mg 54%
Fats 9.54g 43.85g 53%
Phosphorus 231mg 593mg 52%
Polyunsaturated fat 1.461g 7.845g 43%
Zinc 1.61mg 5.78mg 38%
Vitamin B6 0.417mg 32%
Vitamin K 5.9µg 34.1µg 24%
Selenium 31.4µg 19.9µg 21%
Calcium 233mg 37mg 20%
Sodium 454mg 12mg 19%
Vitamin B2 0.297mg 0.058mg 18%
Vitamin B12 0.4µg 0µg 17%
Saturated fat 4.206g 7.783g 16%
Vitamin B3 3.237mg 1.062mg 14%
Calories 265kcal 553kcal 14%
Potassium 170mg 660mg 14%
Protein 13.39g 18.22g 10%
Vitamin A 78µg 0µg 9%
Cholesterol 24mg 0mg 8%
Vitamin B5 0.447mg 0.864mg 8%
Fiber 1.7g 3.3g 6%
Folate 25µg 6%
Vitamin B1 0.377mg 0.423mg 4%
Vitamin E 0.61mg 0.9mg 2%
Fructose 1.13g 0.05g 1%
Vitamin C 0mg 0.5mg 1%
Starch 25.29g 23.49g 1%
Carbs 31.5g 30.19g 0%
Net carbs 29.8g 26.89g N/A
Sugar 4.02g 5.91g N/A
Tryptophan 0.15mg 0.287mg 0%
Threonine 0.393mg 0.688mg 0%
Isoleucine 0.547mg 0.789mg 0%
Leucine 1.137mg 1.472mg 0%
Lysine 0.523mg 0.928mg 0%
Methionine 0.3mg 0.362mg 0%
Phenylalanine 0.717mg 0.951mg 0%
Valine 0.7mg 1.094mg 0%
Histidine 0.36mg 0.456mg 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 Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
65%
Caesar salad
200%
Cashew

Comparison summary

Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 442mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 1.89g)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 3.577g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2.5)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.