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Caesar salad vs. Kellogg's Corn Flakes — In-Depth Nutrition Comparison

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What are the differences between caesar salad and kellogg's Corn Flakes?

  • Caesar salad is higher in selenium and calcium, yet kellogg's Corn Flakes are higher in iron, vitamin B12, vitamin B2, vitamin B3, vitamin B1, vitamin A, vitamin D, and vitamin C.
  • Kellogg's Corn Flakes' daily need coverage for iron is 332% more.
  • Caesar salad has 47 times more calcium than kellogg's Corn Flakes. While caesar salad has 233mg of calcium, kellogg's Corn Flakes have only 5mg.
  • The glycemic index of caesar salad is lower.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes types in this article.

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Caesar salad vs Kellogg's Corn Flakes 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 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 45%
Contains more CalciumCalcium +4560%
Contains more ZincZinc +61%
Contains more PhosphorusPhosphorus +126.5%
Contains less SodiumSodium -37.7%
Contains more ManganeseManganese +91.1%
Contains more SeleniumSelenium +278.3%
Contains more MagnesiumMagnesium +39.3%
Contains more IronIron +1135%
Contains more CopperCopper +57.1%
~equal in Potassium ~168mg

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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +528.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +255.4%
Contains more Vitamin B2Vitamin B2 +411.8%
Contains more Vitamin B3Vitamin B3 +453%
Contains more Vitamin B12Vitamin B12 +1150%

All nutrients comparison - raw data values

Nutrient Caesar salad Kellogg's Corn Flakes DV% diff.
Iron 2.34mg 28.9mg 332%
Vitamin B12 0.4µg 5µg 192%
Vitamin B6 1.79mg 138%
Vitamin B2 0.297mg 1.52mg 94%
Vitamin B3 3.237mg 17.9mg 92%
Folate 357µg 89%
Vitamin B1 0.377mg 1.34mg 80%
Vitamin A 78µg 490µg 46%
Selenium 31.4µg 8.3µg 42%
Calcium 233mg 5mg 23%
Vitamin C 0mg 21mg 23%
Saturated fat 4.206g 0.116g 19%
Vitamin D 0IU 143IU 18%
Vitamin D 0µg 3.6µg 18%
Carbs 31.5g 84.1g 18%
Phosphorus 231mg 102mg 18%
Fats 9.54g 0.4g 14%
Protein 13.39g 7.5g 12%
Sodium 454mg 729mg 12%
Starch 25.29g 10%
Cholesterol 24mg 0mg 8%
Polyunsaturated fat 1.461g 0.196g 8%
Copper 0.126mg 0.198mg 8%
Manganese 0.321mg 0.168mg 7%
Zinc 1.61mg 1mg 6%
Fiber 1.7g 3.3g 6%
Monounsaturated fat 2.38g 0.067g 6%
Vitamin K 5.9µg 0µg 5%
Calories 265kcal 357kcal 5%
Vitamin B5 0.447mg 0.229mg 4%
Magnesium 28mg 39mg 3%
Vitamin E 0.61mg 0.12mg 3%
Choline 8.7mg 2%
Fructose 1.13g 1%
Net carbs 29.8g 80.8g N/A
Potassium 170mg 168mg 0%
Sugar 4.02g 9.5g N/A
Tryptophan 0.15mg 0.045mg 0%
Threonine 0.393mg 0.227mg 0%
Isoleucine 0.547mg 0.25mg 0%
Leucine 1.137mg 1.044mg 0%
Lysine 0.523mg 0.079mg 0%
Methionine 0.3mg 0.136mg 0%
Phenylalanine 0.717mg 0.374mg 0%
Valine 0.7mg 0.306mg 0%
Histidine 0.36mg 0.17mg 0%
Omega-3 - ALA 0.155g 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
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
Contains more ProteinProtein +78.5%
Contains more FatsFats +2285%
Contains more WaterWater +1054%
Contains more CarbsCarbs +167%
Contains more OtherOther +94.5%

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
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 g
Contains more Mono. FatMonounsaturated fat +3452.2%
Contains more Poly. FatPolyunsaturated fat +645.4%
Contains less Sat. FatSaturated fat -97.2%

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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

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.