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Caesar salad vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between caesar salad and rainbow trout?

  • Caesar salad is higher in iron, vitamin B1, calcium, vitamin B2, and selenium, yet rainbow trout is higher in vitamin B12, vitamin D, vitamin B5, and vitamin B3.
  • Rainbow trout's daily need coverage for vitamin B12 is 163% more.
  • Caesar salad has 9 times more calcium than rainbow trout. While caesar salad has 233mg of calcium, rainbow trout has only 25mg.
  • The amount of sodium in rainbow trout is lower.
  • The glycemic index of rainbow trout is lower.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Caesar salad vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +832%
Contains more IronIron +654.8%
Contains more CopperCopper +173.9%
Contains more ZincZinc +257.8%
Contains more ManganeseManganese +2818.2%
Contains more SeleniumSelenium +33.1%
Contains more PotassiumPotassium +121.8%
Contains less SodiumSodium -88.8%
~equal in Phosphorus ~226mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +214.2%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin KVitamin K +5800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +283.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +72%
Contains more Vitamin B5Vitamin B5 +272.9%
Contains more Vitamin B12Vitamin B12 +975%
~equal in Vitamin A ~84µg

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +54.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2625%
Contains more ProteinProtein +48.9%
Contains more WaterWater +70.1%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +20.3%
Contains less Sat. FatSaturated fat -67.1%
~equal in Polyunsaturated fat ~1.507g

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 Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Caesar salad Rainbow trout DV% diff.
Vitamin B12 0.4µg 4.3µg 163%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Vitamin B6 0.34mg 26%
Iron 2.34mg 0.31mg 25%
Vitamin B5 0.447mg 1.667mg 24%
Calcium 233mg 25mg 21%
Vitamin B1 0.377mg 0.12mg 21%
Sodium 454mg 51mg 18%
Vitamin B2 0.297mg 0.09mg 16%
Vitamin B3 3.237mg 5.567mg 15%
Selenium 31.4µg 23.6µg 14%
Manganese 0.321mg 0.011mg 13%
Protein 13.39g 19.94g 13%
Saturated fat 4.206g 1.383g 13%
Choline 65mg 12%
Cholesterol 24mg 59mg 12%
Vitamin E 0.61mg 2.34mg 12%
Carbs 31.5g 0g 11%
Zinc 1.61mg 0.45mg 11%
Starch 25.29g 10%
Copper 0.126mg 0.046mg 9%
Fiber 1.7g 0g 7%
Calories 265kcal 141kcal 6%
Potassium 170mg 377mg 6%
Fats 9.54g 6.18g 5%
Vitamin K 5.9µg 0.1µg 5%
Folate 11µg 3%
Vitamin C 0mg 2.9mg 3%
Vitamin A 78µg 84µg 1%
Monounsaturated fat 2.38g 1.979g 1%
Phosphorus 231mg 226mg 1%
Fructose 1.13g 1%
Magnesium 28mg 25mg 1%
Net carbs 29.8g 0g N/A
Sugar 4.02g 0g N/A
Trans fat 0.047g N/A
Polyunsaturated fat 1.461g 1.507g 0%
Tryptophan 0.15mg 0.234mg 0%
Threonine 0.393mg 0.915mg 0%
Isoleucine 0.547mg 0.962mg 0%
Leucine 1.137mg 1.696mg 0%
Lysine 0.523mg 1.916mg 0%
Methionine 0.3mg 0.618mg 0%
Phenylalanine 0.717mg 0.815mg 0%
Valine 0.7mg 1.075mg 0%
Histidine 0.36mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.155g 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
95%
Rainbow trout
Minerals Daily Need Coverage Score
65%
Caesar salad
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 403mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 2.823g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 35mg)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $7)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.