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  6. Caesar salad vs. Marrow-stem Kale

Caesar salad vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are caesar salad and marrow-stem Kale different?

  • Caesar salad is richer in selenium, phosphorus, vitamin B1, iron, and vitamin B12, while marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily need for vitamin K, 359% more than caesar salad.
  • Marrow-stem Kale is lower in saturated fat.
  • Caesar salad has a higher glycemic index (50) than marrow-stem Kale (32).

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

Infographic

Caesar salad vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +397.9%
Contains more CopperCopper +173.9%
Contains more ZincZinc +666.7%
Contains more PhosphorusPhosphorus +824%
Contains more SeleniumSelenium +2315.4%
Contains more PotassiumPotassium +25.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +105%
~equal in Magnesium ~27mg
~equal in Calcium ~232mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +598.1%
Contains more Vitamin B2Vitamin B2 +128.5%
Contains more Vitamin B3Vitamin B3 +336.3%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +221.8%
Contains more Vitamin EVitamin E +270.5%
Contains more Vitamin KVitamin K +7308.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caesar salad Marrow-stem Kale DV% diff.
Vitamin K 5.9µg 437.1µg 359%
Selenium 31.4µg 1.3µg 55%
Vitamin C 0mg 35.3mg 39%
Folate 129µg 32%
Phosphorus 231mg 25mg 29%
Vitamin B1 0.377mg 0.054mg 27%
Iron 2.34mg 0.47mg 23%
Protein 13.39g 3.02g 21%
Sodium 454mg 17mg 19%
Vitamin A 78µg 251µg 19%
Saturated fat 4.206g 0.055g 19%
Vitamin B12 0.4µg 0µg 17%
Vitamin B3 3.237mg 0.742mg 16%
Manganese 0.321mg 0.658mg 15%
Fats 9.54g 0.61g 14%
Vitamin B6 0.165mg 13%
Vitamin B2 0.297mg 0.13mg 13%
Zinc 1.61mg 0.21mg 13%
Calories 265kcal 32kcal 12%
Vitamin E 0.61mg 2.26mg 11%
Starch 25.29g 10%
Copper 0.126mg 0.046mg 9%
Fiber 1.7g 4g 9%
Carbs 31.5g 5.42g 9%
Cholesterol 24mg 0mg 8%
Polyunsaturated fat 1.461g 0.201g 8%
Monounsaturated fat 2.38g 0.03g 6%
Vitamin B5 0.447mg 0.267mg 4%
Choline 23.2mg 4%
Fructose 1.13g 1%
Potassium 170mg 213mg 1%
Net carbs 29.8g 1.42g N/A
Magnesium 28mg 27mg 0%
Calcium 233mg 232mg 0%
Sugar 4.02g 0.46g N/A
Tryptophan 0.15mg 0.031mg 0%
Threonine 0.393mg 0.086mg 0%
Isoleucine 0.547mg 0.1mg 0%
Leucine 1.137mg 0.151mg 0%
Lysine 0.523mg 0.117mg 0%
Methionine 0.3mg 0.033mg 0%
Phenylalanine 0.717mg 0.087mg 0%
Valine 0.7mg 0.12mg 0%
Histidine 0.36mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +343.4%
Contains more FatsFats +1463.9%
Contains more CarbsCarbs +481.2%
Contains more OtherOther +63.9%
Contains more WaterWater +106.5%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +7833.3%
Contains more Poly. FatPolyunsaturated fat +626.9%
Contains less Sat. FatSaturated fat -98.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.