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  6. Caesar salad vs. Mackerel

Caesar salad vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between caesar salad and mackerel?

  • Caesar salad is higher in vitamin B1, calcium, and iron, yet mackerel is higher in vitamin B12, vitamin D, selenium, and vitamin E.
  • Mackerel's daily need coverage for vitamin B12 is 483% more.
  • Caesar salad has 19 times more vitamin B1 than mackerel. While caesar salad has 0.377mg of vitamin B1, mackerel has only 0.02mg.
  • The amount of saturated fat in caesar salad is lower.
  • The glycemic index of mackerel is lower.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Fish, mackerel, salted types in this article.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +253%
Contains more IronIron +67.1%
Contains more CopperCopper +26%
Contains more ZincZinc +46.4%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +114.3%
Contains more PotassiumPotassium +205.9%
Contains more SeleniumSelenium +133.8%
~equal in Phosphorus ~254mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +66%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +290.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +2900%
Contains more Vitamin KVitamin K +32.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.3mg

All nutrients comparison - raw data values

Nutrient Caesar salad Mackerel DV% diff.
Vitamin B12 0.4µg 12µg 483%
Sodium 454mg 4450mg 174%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Selenium 31.4µg 73.4µg 76%
Vitamin B6 0.41mg 32%
Polyunsaturated fat 1.461g 6.21g 32%
Vitamin B1 0.377mg 0.02mg 30%
Cholesterol 24mg 95mg 24%
Fats 9.54g 25.1g 24%
Choline 101.6mg 18%
Calcium 233mg 66mg 17%
Monounsaturated fat 2.38g 8.32g 15%
Manganese 0.321mg 14%
Saturated fat 4.206g 7.148g 13%
Vitamin E 0.61mg 2.38mg 12%
Iron 2.34mg 1.4mg 12%
Carbs 31.5g 0g 11%
Protein 13.39g 18.5g 10%
Starch 25.29g 10%
Potassium 170mg 520mg 10%
Vitamin B5 0.447mg 9%
Magnesium 28mg 60mg 8%
Vitamin B2 0.297mg 0.19mg 8%
Fiber 1.7g 0g 7%
Zinc 1.61mg 1.1mg 5%
Folate 15µg 4%
Vitamin A 78µg 47µg 3%
Phosphorus 231mg 254mg 3%
Copper 0.126mg 0.1mg 3%
Calories 265kcal 305kcal 2%
Vitamin K 5.9µg 7.8µg 2%
Fructose 1.13g 1%
Net carbs 29.8g 0g N/A
Sugar 4.02g 0g N/A
Vitamin B3 3.237mg 3.3mg 0%
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +38.2%
Contains more FatsFats +163.1%
Contains more OtherOther +514.7%
~equal in Water ~43g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +249.6%
Contains more Poly. FatPolyunsaturated fat +325.1%

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/168149/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.