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Caesar salad vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between caesar salad and kiwi

  • Caesar salad is higher in selenium, vitamin B1, phosphorus, iron, vitamin B2, and calcium, yet kiwi is higher in vitamin C and vitamin K.
  • Kiwi covers your daily vitamin C needs 103% more than caesar salad.
  • Caesar salad contains 157 times more selenium than kiwi. While caesar salad contains 31.4µg of selenium, kiwi contains only 0.2µg.
  • The amount of sodium in kiwi is lower.

Food varieties used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Kiwifruit, green, raw.

Infographic

Caesar salad vs Kiwi 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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +585.3%
Contains more IronIron +654.8%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +579.4%
Contains more ManganeseManganese +227.6%
Contains more SeleniumSelenium +15600%
Contains more PotassiumPotassium +83.5%
Contains less SodiumSodium -99.3%
~equal in Copper ~0.13mg

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%
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin B1Vitamin B1 +1296.3%
Contains more Vitamin B2Vitamin B2 +1088%
Contains more Vitamin B3Vitamin B3 +849.3%
Contains more Vitamin B5Vitamin B5 +144.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +139.3%
Contains more Vitamin KVitamin K +583.1%
~equal in Vitamin D ~0µg

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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1074.6%
Contains more FatsFats +1734.6%
Contains more CarbsCarbs +114.9%
Contains more OtherOther +257.4%
Contains more WaterWater +91.4%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +4963.8%
Contains more Poly. FatPolyunsaturated fat +409.1%
Contains less Sat. FatSaturated fat -99.3%

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
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +778.9%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +319.4%
Contains more FructoseFructose +285%
~equal in Galactose ~0.17g

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

All nutrients comparison - raw data values

Nutrient Caesar salad Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Selenium 31.4µg 0.2µg 57%
Vitamin B1 0.377mg 0.027mg 29%
Vitamin K 5.9µg 40.3µg 29%
Phosphorus 231mg 34mg 28%
Iron 2.34mg 0.31mg 25%
Protein 13.39g 1.14g 25%
Vitamin B2 0.297mg 0.025mg 21%
Calcium 233mg 34mg 20%
Sodium 454mg 3mg 20%
Saturated fat 4.206g 0.029g 19%
Vitamin B3 3.237mg 0.341mg 18%
Vitamin B12 0.4µg 0µg 17%
Fats 9.54g 0.52g 14%
Zinc 1.61mg 0.14mg 13%
Manganese 0.321mg 0.098mg 10%
Calories 265kcal 61kcal 10%
Starch 25.29g 0g 10%
Polyunsaturated fat 1.461g 0.287g 8%
Cholesterol 24mg 0mg 8%
Vitamin A 78µg 4µg 8%
Monounsaturated fat 2.38g 0.047g 6%
Vitamin E 0.61mg 1.46mg 6%
Carbs 31.5g 14.66g 6%
Folate 25µg 6%
Fiber 1.7g 3g 5%
Vitamin B5 0.447mg 0.183mg 5%
Vitamin B6 0.063mg 5%
Fructose 1.13g 4.35g 4%
Potassium 170mg 312mg 4%
Magnesium 28mg 17mg 3%
Choline 7.8mg 1%
Net carbs 29.8g 11.66g N/A
Sugar 4.02g 8.99g N/A
Copper 0.126mg 0.13mg 0%
Tryptophan 0.15mg 0.015mg 0%
Threonine 0.393mg 0.047mg 0%
Isoleucine 0.547mg 0.051mg 0%
Leucine 1.137mg 0.066mg 0%
Lysine 0.523mg 0.061mg 0%
Methionine 0.3mg 0.024mg 0%
Phenylalanine 0.717mg 0.044mg 0%
Valine 0.7mg 0.057mg 0%
Histidine 0.36mg 0.027mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
65%
Caesar salad
14%
Kiwi

Comparison summary

Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 4.177g)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 4.97g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 8)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.