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Caesar salad vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between caesar salad and cheese?

  • Caesar salad is richer in vitamin B1, iron, and vitamin B3, while cheese is higher in calcium, phosphorus, vitamin B12, zinc, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 73% higher.
  • Cheese has 55 times less vitamin B3 than caesar salad. Caesar salad has 3.237mg of vitamin B3, while cheese has 0.059mg.
  • Caesar salad is lower in cholesterol.
  • Caesar salad has a higher glycemic index (50) than cheese (0).

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Cheese, cheddar types in this comparison.

Infographic

Caesar salad vs Cheese 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%
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +123.7%
Contains more IronIron +1571.4%
Contains more CopperCopper +320%
Contains less SodiumSodium -30.5%
Contains more ManganeseManganese +1088.9%
Contains more CalciumCalcium +204.7%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +97%
~equal in Magnesium ~27mg
~equal in Selenium ~28.5µg

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%
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B3Vitamin B3 +5386.4%
Contains more Vitamin KVitamin K +145.8%
Contains more Vitamin AVitamin A +323.1%
Contains more Vitamin EVitamin E +16.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B12Vitamin B12 +175%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

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
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +919.4%
Contains more WaterWater +17.2%
Contains more ProteinProtein +70.8%
Contains more FatsFats +249.2%
Contains more OtherOther +70.2%

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
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +288.5%
~equal in Polyunsaturated fat ~1.421g

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
Cheese
1
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +276.9%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +60%
Contains more LactoseLactose +71.4%
~equal in Sucrose ~0g

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

All nutrients comparison - raw data values

Nutrient Caesar salad Cheese DV% diff.
Saturated fat 4.206g 18.867g 67%
Calcium 233mg 710mg 48%
Fats 9.54g 33.31g 37%
Phosphorus 231mg 455mg 32%
Vitamin B1 0.377mg 0.029mg 29%
Vitamin B12 0.4µg 1.1µg 29%
Vitamin A 78µg 330µg 28%
Iron 2.34mg 0.14mg 28%
Cholesterol 24mg 99mg 25%
Vitamin B3 3.237mg 0.059mg 20%
Protein 13.39g 22.87g 19%
Zinc 1.61mg 3.64mg 18%
Monounsaturated fat 2.38g 9.246g 17%
Manganese 0.321mg 0.027mg 13%
Copper 0.126mg 0.03mg 11%
Vitamin B2 0.297mg 0.428mg 10%
Starch 25.29g 10%
Carbs 31.5g 3.09g 9%
Sodium 454mg 653mg 9%
Folate 27µg 7%
Calories 265kcal 404kcal 7%
Fiber 1.7g 0g 7%
Vitamin B6 0.066mg 5%
Selenium 31.4µg 28.5µg 5%
Vitamin D 0µg 0.6µg 3%
Potassium 170mg 76mg 3%
Vitamin K 5.9µg 2.4µg 3%
Choline 16.5mg 3%
Vitamin D 0IU 24IU 3%
Fructose 1.13g 0g 1%
Vitamin E 0.61mg 0.71mg 1%
Vitamin B5 0.447mg 0.41mg 1%
Net carbs 29.8g 3.09g N/A
Magnesium 28mg 27mg 0%
Sugar 4.02g 0.48g N/A
Trans fat 0.917g N/A
Polyunsaturated fat 1.461g 1.421g 0%
Tryptophan 0.15mg 0.547mg 0%
Threonine 0.393mg 1.044mg 0%
Isoleucine 0.547mg 1.206mg 0%
Leucine 1.137mg 1.939mg 0%
Lysine 0.523mg 1.025mg 0%
Methionine 0.3mg 0.547mg 0%
Phenylalanine 0.717mg 1.074mg 0%
Valine 0.7mg 1.404mg 0%
Histidine 0.36mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Cheese
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
35%
Cheese
Minerals Daily Need Coverage Score
65%
Caesar salad
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.54g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 199mg)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 14.661g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2)
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.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.