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Caesar salad vs. Cream of Wheat — In-Depth Nutrition Comparison

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The main differences between caesar salad and cream of Wheat

  • Caesar salad is richer in selenium, phosphorus, calcium, vitamin B12, manganese, zinc, and vitamin B1, yet cream of Wheat is richer in iron.
  • Daily need coverage for selenium for caesar salad is 51% higher.
  • Cream of Wheat contains less saturated fat.
  • Caesar salad has a lower glycemic index than cream of Wheat.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Caesar salad vs Cream of Wheat infographic
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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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +264.1%
Contains more PotassiumPotassium +750%
Contains more CopperCopper +193%
Contains more ZincZinc +847.1%
Contains more PhosphorusPhosphorus +1183.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +797.1%
Contains more IronIron +112%
Contains less SodiumSodium -77.5%

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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B5Vitamin B5 +445.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
Contains more Vitamin AVitamin A +197.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.093mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Caesar salad Cream of Wheat DV% diff.
Selenium 31.4µg 3.5µg 51%
Iron 2.34mg 4.96mg 33%
Phosphorus 231mg 18mg 30%
Vitamin B6 0.309mg 24%
Protein 13.39g 1.84g 23%
Saturated fat 4.206g 0.038g 19%
Vitamin B12 0.4µg 0µg 17%
Calcium 233mg 64mg 17%
Vitamin A 78µg 232µg 17%
Folate 62µg 16%
Sodium 454mg 102mg 15%
Fats 9.54g 0.24g 14%
Manganese 0.321mg 0mg 14%
Zinc 1.61mg 0.17mg 13%
Vitamin B1 0.377mg 0.232mg 12%
Calories 265kcal 62kcal 10%
Starch 25.29g 10%
Polyunsaturated fat 1.461g 0.134g 9%
Copper 0.126mg 0.043mg 9%
Cholesterol 24mg 0mg 8%
Vitamin B2 0.297mg 0.21mg 7%
Vitamin B5 0.447mg 0.082mg 7%
Carbs 31.5g 13.08g 6%
Monounsaturated fat 2.38g 0.033g 6%
Magnesium 28mg 6mg 5%
Vitamin K 5.9µg 0.1µg 5%
Vitamin E 0.61mg 0.02mg 4%
Fiber 1.7g 0.6g 4%
Potassium 170mg 20mg 4%
Fructose 1.13g 1%
Vitamin B3 3.237mg 3.093mg 1%
Net carbs 29.8g 12.48g N/A
Sugar 4.02g 0.07g N/A
Tryptophan 0.15mg 0.025mg 0%
Threonine 0.393mg 0.058mg 0%
Isoleucine 0.547mg 0.08mg 0%
Leucine 1.137mg 0.139mg 0%
Lysine 0.523mg 0.047mg 0%
Methionine 0.3mg 0.034mg 0%
Phenylalanine 0.717mg 0.099mg 0%
Valine 0.7mg 0.089mg 0%
Histidine 0.36mg 0.042mg 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% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +627.7%
Contains more FatsFats +3875%
Contains more CarbsCarbs +140.8%
Contains more OtherOther +395.5%
Contains more WaterWater +94.5%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +7112.1%
Contains more Poly. FatPolyunsaturated fat +990.3%
Contains less Sat. FatSaturated fat -99.1%

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
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%

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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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.