Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Caesar salad
  5. Compare
  6. Caesar salad vs. Chard raw

Caesar salad vs. Chard raw — In-Depth Nutrition Comparison

Compare

The main differences between caesar salad and chard raw

  • Caesar salad is richer in selenium, vitamin B1, phosphorus, calcium, vitamin B3, and vitamin B12, yet chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 687% higher.
  • Chard raw contains less saturated fat.
  • Chard raw 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 Chard, swiss, raw.

Infographic

Caesar salad vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +356.9%
Contains more IronIron +30%
Contains more ZincZinc +347.2%
Contains more PhosphorusPhosphorus +402.2%
Contains more SeleniumSelenium +3388.9%
Contains more MagnesiumMagnesium +189.3%
Contains more PotassiumPotassium +122.9%
Contains more CopperCopper +42.1%
Contains less SodiumSodium -53.1%
Contains more ManganeseManganese +14%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +842.5%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +709.3%
Contains more Vitamin B5Vitamin B5 +159.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +292.3%
Contains more Vitamin EVitamin E +209.8%
Contains more Vitamin KVitamin K +13967.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caesar salad Chard raw DV% diff.
Vitamin K 5.9µg 830µg 687%
Selenium 31.4µg 0.9µg 55%
Vitamin C 0mg 30mg 33%
Vitamin B1 0.377mg 0.04mg 28%
Phosphorus 231mg 46mg 26%
Vitamin A 78µg 306µg 25%
Protein 13.39g 1.8g 23%
Saturated fat 4.206g 0.03g 19%
Calcium 233mg 51mg 18%
Vitamin B3 3.237mg 0.4mg 18%
Vitamin B12 0.4µg 0µg 17%
Vitamin B2 0.297mg 0.09mg 16%
Fats 9.54g 0.2g 14%
Magnesium 28mg 81mg 13%
Calories 265kcal 19kcal 12%
Zinc 1.61mg 0.36mg 11%
Starch 25.29g 10%
Sodium 454mg 213mg 10%
Vitamin E 0.61mg 1.89mg 9%
Polyunsaturated fat 1.461g 0.07g 9%
Carbs 31.5g 3.74g 9%
Vitamin B6 0.099mg 8%
Cholesterol 24mg 0mg 8%
Iron 2.34mg 1.8mg 7%
Copper 0.126mg 0.179mg 6%
Monounsaturated fat 2.38g 0.04g 6%
Potassium 170mg 379mg 6%
Vitamin B5 0.447mg 0.172mg 6%
Folate 14µg 4%
Choline 18mg 3%
Manganese 0.321mg 0.366mg 2%
Fructose 1.13g 1%
Net carbs 29.8g 2.14g N/A
Sugar 4.02g 1.1g N/A
Fiber 1.7g 1.6g 0%
Tryptophan 0.15mg 0.017mg 0%
Threonine 0.393mg 0.083mg 0%
Isoleucine 0.547mg 0.147mg 0%
Leucine 1.137mg 0.13mg 0%
Lysine 0.523mg 0.099mg 0%
Methionine 0.3mg 0.019mg 0%
Phenylalanine 0.717mg 0.11mg 0%
Valine 0.7mg 0.11mg 0%
Histidine 0.36mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +643.9%
Contains more FatsFats +4670%
Contains more CarbsCarbs +742.2%
Contains more OtherOther +36.3%
Contains more WaterWater +113.6%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +5850%
Contains more Poly. FatPolyunsaturated fat +1987.1%
Contains less Sat. FatSaturated fat -99.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.