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Caesar salad vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between caesar salad and french fries

  • Caesar salad is higher in selenium, calcium, vitamin B2, iron, vitamin B1, vitamin B12, phosphorus, and zinc, yet french fries are higher in potassium.
  • Caesar salad covers your daily selenium needs 55% more than french fries.
  • The amount of sodium in french fries is lower.
  • The glycemic index of caesar salad is lower.

Food varieties used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Fast foods, potato, french fried in vegetable oil.

Infographic

Caesar salad vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +1194.4%
Contains more IronIron +188.9%
Contains more ZincZinc +222%
Contains more PhosphorusPhosphorus +84.8%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +3388.9%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +240.6%
Contains less SodiumSodium -53.7%
~equal in Copper ~0.124mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +121.8%
Contains more Vitamin B2Vitamin B2 +661.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +173.8%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more Vitamin KVitamin K +89.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.004mg

All nutrients comparison - raw data values

Nutrient Caesar salad French fries DV% diff.
Selenium 31.4µg 0.9µg 55%
Vitamin B6 0.372mg 29%
Polyunsaturated fat 1.461g 5.398g 26%
Calcium 233mg 18mg 22%
Protein 13.39g 3.43g 20%
Vitamin B2 0.297mg 0.039mg 20%
Iron 2.34mg 0.81mg 19%
Vitamin B12 0.4µg 0µg 17%
Vitamin B1 0.377mg 0.17mg 17%
Phosphorus 231mg 125mg 15%
Potassium 170mg 579mg 12%
Sodium 454mg 210mg 11%
Starch 25.29g 10%
Zinc 1.61mg 0.5mg 10%
Saturated fat 4.206g 2.336g 9%
Vitamin A 78µg 0µg 9%
Monounsaturated fat 2.38g 5.969g 9%
Fiber 1.7g 3.8g 8%
Cholesterol 24mg 0mg 8%
Folate 30µg 8%
Fats 9.54g 14.73g 8%
Choline 36.8mg 7%
Vitamin E 0.61mg 1.67mg 7%
Vitamin C 0mg 4.7mg 5%
Vitamin K 5.9µg 11.2µg 4%
Manganese 0.321mg 0.247mg 3%
Carbs 31.5g 41.44g 3%
Vitamin B5 0.447mg 0.58mg 3%
Calories 265kcal 312kcal 2%
Magnesium 28mg 35mg 2%
Vitamin B3 3.237mg 3.004mg 1%
Fructose 1.13g 1%
Net carbs 29.8g 37.64g N/A
Sugar 4.02g 0.3g N/A
Copper 0.126mg 0.124mg 0%
Trans fat 0.06g N/A
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 - ALA 0.155g 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +290.4%
Contains more WaterWater +12.6%
Contains more OtherOther +17.8%
Contains more FatsFats +54.4%
Contains more CarbsCarbs +31.6%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -44.5%
Contains more Mono. FatMonounsaturated fat +150.8%
Contains more Poly. FatPolyunsaturated fat +269.5%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.