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Caesar salad vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between caesar salad and okra

  • Caesar salad is higher in selenium, phosphorus, iron, vitamin B2, and vitamin B12, yet okra is higher in vitamin C, vitamin K, and manganese.
  • Caesar salad covers your daily selenium needs 56% more than okra.
  • The amount of saturated fat in okra is lower.

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

Infographic

Caesar salad vs Okra 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%
Okra
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more CalciumCalcium +184.1%
Contains more IronIron +277.4%
Contains more CopperCopper +15.6%
Contains more ZincZinc +177.6%
Contains more PhosphorusPhosphorus +278.7%
Contains more SeleniumSelenium +4385.7%
Contains more MagnesiumMagnesium +103.6%
Contains more PotassiumPotassium +75.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +145.5%

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%
Okra
5
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin EVitamin E +125.9%
Contains more Vitamin B1Vitamin B1 +88.5%
Contains more Vitamin B2Vitamin B2 +395%
Contains more Vitamin B3Vitamin B3 +223.7%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +430.5%
~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
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +593.8%
Contains more FatsFats +4921.1%
Contains more CarbsCarbs +322.8%
Contains more OtherOther +156.5%
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
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +13900%
Contains more Poly. FatPolyunsaturated fat +5311.1%
Contains less Sat. FatSaturated fat -99.4%

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
Okra
1
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +7338.2%
Contains more GlucoseGlucose +206.3%
Contains more FructoseFructose +98.2%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%

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 Okra
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 Equal

All nutrients comparison - raw data values

Nutrient Caesar salad Okra DV% diff.
Selenium 31.4µg 0.7µg 56%
Vitamin C 0mg 23mg 26%
Phosphorus 231mg 61mg 24%
Protein 13.39g 1.93g 23%
Iron 2.34mg 0.62mg 22%
Vitamin K 5.9µg 31.3µg 21%
Manganese 0.321mg 0.788mg 20%
Saturated fat 4.206g 0.026g 19%
Sodium 454mg 7mg 19%
Vitamin B2 0.297mg 0.06mg 18%
Vitamin B12 0.4µg 0µg 17%
Vitamin B6 0.215mg 17%
Vitamin B1 0.377mg 0.2mg 15%
Folate 60µg 15%
Calcium 233mg 82mg 15%
Vitamin B3 3.237mg 1mg 14%
Fats 9.54g 0.19g 14%
Calories 265kcal 33kcal 12%
Polyunsaturated fat 1.461g 0.027g 10%
Starch 25.29g 0.34g 10%
Zinc 1.61mg 0.58mg 9%
Cholesterol 24mg 0mg 8%
Carbs 31.5g 7.45g 8%
Magnesium 28mg 57mg 7%
Fiber 1.7g 3.2g 6%
Monounsaturated fat 2.38g 0.017g 6%
Vitamin A 78µg 36µg 5%
Vitamin B5 0.447mg 0.245mg 4%
Potassium 170mg 299mg 4%
Copper 0.126mg 0.109mg 2%
Choline 12.3mg 2%
Vitamin E 0.61mg 0.27mg 2%
Fructose 1.13g 0.57g 1%
Net carbs 29.8g 4.25g N/A
Sugar 4.02g 1.48g N/A
Tryptophan 0.15mg 0.017mg 0%
Threonine 0.393mg 0.065mg 0%
Isoleucine 0.547mg 0.069mg 0%
Leucine 1.137mg 0.105mg 0%
Lysine 0.523mg 0.081mg 0%
Methionine 0.3mg 0.021mg 0%
Phenylalanine 0.717mg 0.065mg 0%
Valine 0.7mg 0.091mg 0%
Histidine 0.36mg 0.031mg 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 Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
29%
Okra
Minerals Daily Need Coverage Score
65%
Caesar salad
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.54g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 4.18g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 50)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $1)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.