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  6. Caesar salad vs. Mustard Greens Raw

Caesar salad vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between caesar salad and mustard Greens Raw?

  • Caesar salad is higher in selenium, vitamin B1, phosphorus, vitamin B12, and vitamin B3, yet mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 210% more.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Mustard greens, raw types in this article.

Infographic

Caesar salad vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +102.6%
Contains more IronIron +42.7%
Contains more ZincZinc +544%
Contains more PhosphorusPhosphorus +298.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3388.9%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +125.9%
Contains more CopperCopper +31%
Contains less SodiumSodium -95.6%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +371.3%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +304.6%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +93.6%
Contains more Vitamin EVitamin E +229.5%
Contains more Vitamin KVitamin K +4264.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caesar salad Mustard Greens Raw DV% diff.
Vitamin K 5.9µg 257.5µg 210%
Vitamin C 0mg 70mg 78%
Selenium 31.4µg 0.9µg 55%
Vitamin B1 0.377mg 0.08mg 25%
Phosphorus 231mg 58mg 25%
Protein 13.39g 2.86g 21%
Saturated fat 4.206g 0.01g 19%
Sodium 454mg 20mg 19%
Vitamin B12 0.4µg 0µg 17%
Vitamin B3 3.237mg 0.8mg 15%
Fats 9.54g 0.42g 14%
Vitamin B6 0.18mg 14%
Vitamin B2 0.297mg 0.11mg 14%
Manganese 0.321mg 14%
Calories 265kcal 27kcal 12%
Calcium 233mg 115mg 12%
Zinc 1.61mg 0.25mg 12%
Starch 25.29g 10%
Vitamin E 0.61mg 2.01mg 9%
Iron 2.34mg 1.64mg 9%
Carbs 31.5g 4.67g 9%
Polyunsaturated fat 1.461g 0.038g 9%
Vitamin A 78µg 151µg 8%
Cholesterol 24mg 0mg 8%
Fiber 1.7g 3.2g 6%
Potassium 170mg 384mg 6%
Monounsaturated fat 2.38g 0.092g 6%
Vitamin B5 0.447mg 0.21mg 5%
Copper 0.126mg 0.165mg 4%
Folate 12µg 3%
Fructose 1.13g 1%
Magnesium 28mg 32mg 1%
Net carbs 29.8g 1.47g N/A
Sugar 4.02g 1.32g N/A
Choline 0.5mg 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%
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +368.2%
Contains more FatsFats +2171.4%
Contains more CarbsCarbs +574.5%
Contains more OtherOther +61.5%
Contains more WaterWater +109%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2487%
Contains more Poly. FatPolyunsaturated fat +3744.7%
Contains less Sat. FatSaturated fat -99.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.