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Caesar salad vs. Kohlrabi — In-Depth Nutrition Comparison

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How are caesar salad and kohlrabi different?

  • Caesar salad is richer in selenium, vitamin B1, phosphorus, iron, vitamin B2, calcium, and vitamin B3, while kohlrabi is higher in vitamin C.
  • Kohlrabi covers your daily need for vitamin C, 69% more than caesar salad.
  • Caesar salad contains 324 times more saturated fat than kohlrabi. Caesar salad contains 4.206g of saturated fat, while kohlrabi contains 0.013g.
  • Caesar salad has a higher glycemic index (50) than kohlrabi (20).

LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Kohlrabi, raw types were used in this article.

Infographic

Caesar salad vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +870.8%
Contains more IronIron +485%
Contains more ZincZinc +5266.7%
Contains more PhosphorusPhosphorus +402.2%
Contains more ManganeseManganese +130.9%
Contains more SeleniumSelenium +4385.7%
Contains more PotassiumPotassium +105.9%
Contains less SodiumSodium -95.6%
~equal in Copper ~0.129mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +27.1%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B2Vitamin B2 +1385%
Contains more Vitamin B3Vitamin B3 +709.3%
Contains more Vitamin B5Vitamin B5 +170.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
Contains more Vitamin CVitamin C +∞%
~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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +687.6%
Contains more FatsFats +9440%
Contains more CarbsCarbs +408.1%
Contains more OtherOther +118%
Contains more WaterWater +109.7%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +33900%
Contains more Poly. FatPolyunsaturated fat +2943.8%
Contains less Sat. FatSaturated fat -99.7%

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

All nutrients comparison - raw data values

Nutrient Caesar salad Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Selenium 31.4µg 0.7µg 56%
Vitamin B1 0.377mg 0.05mg 27%
Phosphorus 231mg 46mg 26%
Iron 2.34mg 0.4mg 24%
Protein 13.39g 1.7g 23%
Calcium 233mg 24mg 21%
Vitamin B2 0.297mg 0.02mg 21%
Saturated fat 4.206g 0.013g 19%
Sodium 454mg 20mg 19%
Vitamin B3 3.237mg 0.4mg 18%
Vitamin B12 0.4µg 0µg 17%
Fats 9.54g 0.1g 15%
Zinc 1.61mg 0.03mg 14%
Vitamin B6 0.15mg 12%
Calories 265kcal 27kcal 12%
Starch 25.29g 10%
Polyunsaturated fat 1.461g 0.048g 9%
Vitamin A 78µg 2µg 8%
Manganese 0.321mg 0.139mg 8%
Fiber 1.7g 3.6g 8%
Cholesterol 24mg 0mg 8%
Carbs 31.5g 6.2g 8%
Monounsaturated fat 2.38g 0.007g 6%
Vitamin B5 0.447mg 0.165mg 6%
Vitamin K 5.9µg 0.1µg 5%
Potassium 170mg 350mg 5%
Folate 16µg 4%
Choline 12.3mg 2%
Magnesium 28mg 19mg 2%
Vitamin E 0.61mg 0.48mg 1%
Fructose 1.13g 1%
Net carbs 29.8g 2.6g N/A
Sugar 4.02g 2.6g N/A
Copper 0.126mg 0.129mg 0%
Tryptophan 0.15mg 0.01mg 0%
Threonine 0.393mg 0.049mg 0%
Isoleucine 0.547mg 0.078mg 0%
Leucine 1.137mg 0.067mg 0%
Lysine 0.523mg 0.056mg 0%
Methionine 0.3mg 0.013mg 0%
Phenylalanine 0.717mg 0.039mg 0%
Valine 0.7mg 0.05mg 0%
Histidine 0.36mg 0.019mg 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 Kohlrabi
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
23%
Kohlrabi
Minerals Daily Need Coverage Score
65%
Caesar salad
15%
Kohlrabi

Comparison summary

Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 434mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 4.193g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 30)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.6)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.