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Caesar salad vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between caesar salad and graham cracker

  • Caesar salad has more selenium, vitamin B1,2, calcium, vitamin B1, and vitamin A; however, graham cracker is richer in manganese, iron, and vitamin B3.
  • Caesar salad covers your daily selenium needs 46% more than graham cracker.
  • Graham cracker contains less cholesterol.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of caesar salad is 50.

Specific food types used in this comparison are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Caesar salad vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +202.6%
Contains more ZincZinc +67.7%
Contains more PhosphorusPhosphorus +24.9%
Contains more SeleniumSelenium +398.4%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +61.5%
Contains more CopperCopper +34.9%
Contains more ManganeseManganese +217.4%
~equal in Potassium ~170mg
~equal in Sodium ~459mg

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +147.5%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin KVitamin K +142.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.317mg
~equal in Vitamin B5 ~0.42mg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +100.1%
Contains more WaterWater +1179.9%
Contains more OtherOther +31.3%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +146.5%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Poly. FatPolyunsaturated fat +268.8%
~equal in Monounsaturated fat ~2.509g

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
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +14.1%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +84.1%
Contains more SucroseSucrose +∞%
~equal in Glucose ~1.04g

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

All nutrients comparison - raw data values

Nutrient Caesar salad Graham cracker DV% diff.
Selenium 31.4µg 6.3µg 46%
Manganese 0.321mg 1.019mg 30%
Polyunsaturated fat 1.461g 5.388g 26%
Folate 91µg 23%
Iron 2.34mg 3.78mg 18%
Vitamin B12 0.4µg 0µg 17%
Calcium 233mg 77mg 16%
Carbs 31.5g 77.66g 15%
Protein 13.39g 6.69g 13%
Vitamin B6 0.156mg 12%
Saturated fat 4.206g 1.633g 12%
Vitamin B1 0.377mg 0.265mg 9%
Vitamin A 78µg 0µg 9%
Starch 25.29g 46.56g 9%
Vitamin B3 3.237mg 4.439mg 8%
Calories 265kcal 430kcal 8%
Cholesterol 24mg 0mg 8%
Phosphorus 231mg 185mg 7%
Vitamin K 5.9µg 14.3µg 7%
Fiber 1.7g 3.4g 7%
Vitamin E 0.61mg 1.51mg 6%
Zinc 1.61mg 0.96mg 6%
Copper 0.126mg 0.17mg 5%
Magnesium 28mg 40mg 3%
Vitamin B2 0.297mg 0.317mg 2%
Fats 9.54g 10.6g 2%
Choline 5.9mg 1%
Vitamin B5 0.447mg 0.42mg 1%
Net carbs 29.8g 74.26g N/A
Potassium 170mg 170mg 0%
Sugar 4.02g 24.85g N/A
Sodium 454mg 459mg 0%
Trans fat 0.055g N/A
Monounsaturated fat 2.38g 2.509g 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%
Fructose 1.13g 0.99g 0%
Omega-3 - ALA 0.155g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
65%
Caesar salad
60%
Graham cracker

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 2.573g)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 20.83g)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 24)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.