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Caesar salad vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between caesar salad and mackerel

  • Caesar salad is richer in calcium, vitamin B1, and manganese, yet mackerel is richer in vitamin B12, selenium, vitamin B3, magnesium, and vitamin B5.
  • Daily need coverage for vitamin B12 for mackerel is 775% higher.
  • Caesar salad contains 16 times more manganese than mackerel. Caesar salad contains 0.321mg of manganese, while mackerel contains 0.02mg.
  • Mackerel contains less sodium.
  • Mackerel 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 Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Caesar salad vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +1453.3%
Contains more IronIron +49%
Contains more CopperCopper +34%
Contains more ZincZinc +71.3%
Contains more ManganeseManganese +1505%
Contains more MagnesiumMagnesium +246.4%
Contains more PotassiumPotassium +135.9%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +64.3%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +44.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +137.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B3Vitamin B3 +111.6%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin B12Vitamin B12 +4650%
~equal in Vitamin D ~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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +78.1%
Contains more FatsFats +86.7%
Contains more WaterWater +22.8%
Contains more OtherOther +132.6%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +194.4%
Contains more Poly. FatPolyunsaturated fat +194.3%
~equal in Saturated fat ~4.176g

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

All nutrients comparison - raw data values

Nutrient Caesar salad Mackerel DV% diff.
Vitamin B12 0.4µg 19µg 775%
Selenium 31.4µg 51.6µg 37%
Vitamin B6 0.46mg 35%
Vitamin B3 3.237mg 6.85mg 23%
Calcium 233mg 15mg 22%
Protein 13.39g 23.85g 21%
Polyunsaturated fat 1.461g 4.3g 19%
Vitamin B1 0.377mg 0.159mg 18%
Cholesterol 24mg 75mg 17%
Magnesium 28mg 97mg 16%
Sodium 454mg 83mg 16%
Fats 9.54g 17.81g 13%
Manganese 0.321mg 0.02mg 13%
Monounsaturated fat 2.38g 7.006g 12%
Carbs 31.5g 0g 11%
Vitamin B5 0.447mg 0.99mg 11%
Starch 25.29g 10%
Iron 2.34mg 1.57mg 10%
Vitamin B2 0.297mg 0.412mg 9%
Phosphorus 231mg 278mg 7%
Fiber 1.7g 0g 7%
Potassium 170mg 401mg 7%
Zinc 1.61mg 0.94mg 6%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Copper 0.126mg 0.094mg 4%
Vitamin A 78µg 54µg 3%
Folate 2µg 1%
Fructose 1.13g 1%
Calories 265kcal 262kcal 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 29.8g 0g N/A
Sugar 4.02g N/A
Saturated fat 4.206g 4.176g 0%
Tryptophan 0.15mg 0.267mg 0%
Threonine 0.393mg 1.045mg 0%
Isoleucine 0.547mg 1.099mg 0%
Leucine 1.137mg 1.938mg 0%
Lysine 0.523mg 2.19mg 0%
Methionine 0.3mg 0.706mg 0%
Phenylalanine 0.717mg 0.931mg 0%
Valine 0.7mg 1.228mg 0%
Histidine 0.36mg 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
65%
Caesar salad
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 371mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 51mg)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $7)
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
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.