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Caesar salad vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between caesar salad and cereal

  • Caesar salad is higher in selenium, calcium, and phosphorus, yet cereal is higher in vitamin B1, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal covers your daily vitamin B1 needs 493% more than caesar salad.
  • Caesar salad contains 23 times more calcium than cereal. While caesar salad contains 233mg of calcium, cereal contains only 10mg.
  • The glycemic index of caesar salad is lower.

Food varieties used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Caesar salad vs 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%
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +2230%
Contains more PotassiumPotassium +61.9%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +398.4%
Contains more IronIron +1355.6%
Contains more ZincZinc +372%
Contains more ManganeseManganese +146.1%
~equal in Copper ~0.137mg

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%
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +943.6%
Contains more Vitamin B1Vitamin B1 +1567.9%
Contains more Vitamin B2Vitamin B2 +1203%
Contains more Vitamin B3Vitamin B3 +815%
~equal in Vitamin D ~µg
~equal in Folate ~µg
~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
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +121%
Contains more FatsFats +783.3%
Contains more WaterWater +1047.9%
Contains more CarbsCarbs +175.7%
~equal in Other ~2.23g

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +1066.7%
Contains more Poly. FatPolyunsaturated fat +312.7%
Contains less Sat. FatSaturated fat -93.8%

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
Cereal
1
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +263%
Contains more FructoseFructose +334.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +1755.6%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%

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

All nutrients comparison - raw data values

Nutrient Caesar salad Cereal DV% diff.
Vitamin B1 0.377mg 6.288mg 493%
Vitamin B6 5.986mg 460%
Iron 2.34mg 34.06mg 397%
Vitamin B2 0.297mg 3.87mg 275%
Vitamin B3 3.237mg 29.62mg 165%
Vitamin A 78µg 814µg 82%
Zinc 1.61mg 7.6mg 54%
Selenium 31.4µg 6.3µg 46%
Vitamin C 0mg 38.5mg 43%
Phosphorus 231mg 77mg 22%
Calcium 233mg 10mg 22%
Manganese 0.321mg 0.79mg 20%
Saturated fat 4.206g 0.26g 18%
Carbs 31.5g 86.85g 18%
Vitamin B12 0.4µg 17%
Protein 13.39g 6.06g 15%
Sodium 454mg 795mg 15%
Fats 9.54g 1.08g 13%
Starch 25.29g 10%
Cholesterol 24mg 8%
Polyunsaturated fat 1.461g 0.354g 7%
Calories 265kcal 378kcal 6%
Monounsaturated fat 2.38g 0.204g 5%
Vitamin K 5.9µg 0µg 5%
Vitamin E 0.61mg 0.08mg 4%
Vitamin B5 0.447mg 0.226mg 4%
Potassium 170mg 105mg 2%
Magnesium 28mg 19mg 2%
Fructose 1.13g 0.26g 1%
Fiber 1.7g 1.4g 1%
Copper 0.126mg 0.137mg 1%
Net carbs 29.8g 85.45g N/A
Sugar 4.02g 10.35g N/A
Tryptophan 0.15mg 0.066mg 0%
Threonine 0.393mg 0.241mg 0%
Isoleucine 0.547mg 0.26mg 0%
Leucine 1.137mg 0.767mg 0%
Lysine 0.523mg 0.113mg 0%
Methionine 0.3mg 0.13mg 0%
Phenylalanine 0.717mg 0.365mg 0%
Valine 0.7mg 0.344mg 0%
Histidine 0.36mg 0.162mg 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 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
371%
Cereal
Minerals Daily Need Coverage Score
65%
Caesar salad
183%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 3.946g)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 341mg)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 19)
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

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.