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Caesar salad vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between caesar salad and omelette?

  • Caesar salad is higher in vitamin B1, vitamin B3, calcium, manganese, and iron, yet omelette is higher in vitamin B5, vitamin B12, and vitamin D.
  • Omelette's daily need coverage for cholesterol is 96% more.
  • Caesar salad has 51 times more vitamin B3 than omelette. While caesar salad has 3.237mg of vitamin B3, omelette has only 0.064mg.
  • The amount of sodium in omelette is lower.
  • The glycemic index of omelette is lower.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Egg, whole, cooked, omelet types in this article.

Infographic

Caesar salad vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +385.4%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +58.1%
Contains more CopperCopper +100%
Contains more ZincZinc +47.7%
Contains more PhosphorusPhosphorus +38.3%
Contains more ManganeseManganese +1237.5%
Contains more SeleniumSelenium +21.7%
Contains less SodiumSodium -65.9%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +1008.8%
Contains more Vitamin B3Vitamin B3 +4957.8%
Contains more Vitamin KVitamin K +31.1%
Contains more Vitamin AVitamin A +120.5%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B5Vitamin B5 +188.4%
Contains more Vitamin B12Vitamin B12 +90%
~equal in Vitamin C ~0mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +26.7%
Contains more CarbsCarbs +4821.9%
Contains more OtherOther +118%
Contains more FatsFats +22.2%
Contains more WaterWater +75.5%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -21.1%
Contains more Mono. FatMonounsaturated fat +103.5%
Contains more Poly. FatPolyunsaturated fat +85.6%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +216.1%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~0g

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

All nutrients comparison - raw data values

Nutrient Caesar salad Omelette DV% diff.
Cholesterol 24mg 313mg 96%
Choline 247.6mg 45%
Vitamin B1 0.377mg 0.034mg 29%
Vitamin B3 3.237mg 0.064mg 20%
Calcium 233mg 48mg 19%
Vitamin B5 0.447mg 1.289mg 17%
Vitamin B12 0.4µg 0.76µg 15%
Manganese 0.321mg 0.024mg 13%
Sodium 454mg 155mg 13%
Vitamin B6 0.143mg 11%
Iron 2.34mg 1.48mg 11%
Starch 25.29g 10%
Selenium 31.4µg 25.8µg 10%
Vitamin A 78µg 172µg 10%
Carbs 31.5g 0.64g 10%
Folate 39µg 10%
Phosphorus 231mg 167mg 9%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Polyunsaturated fat 1.461g 2.712g 8%
Copper 0.126mg 0.063mg 7%
Vitamin B2 0.297mg 0.386mg 7%
Fiber 1.7g 0g 7%
Monounsaturated fat 2.38g 4.843g 6%
Calories 265kcal 154kcal 6%
Protein 13.39g 10.57g 6%
Zinc 1.61mg 1.09mg 5%
Vitamin E 0.61mg 1.29mg 5%
Magnesium 28mg 11mg 4%
Saturated fat 4.206g 3.319g 4%
Fats 9.54g 11.66g 3%
Potassium 170mg 117mg 2%
Fructose 1.13g 0g 1%
Vitamin K 5.9µg 4.5µg 1%
Net carbs 29.8g 0.64g N/A
Sugar 4.02g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.15mg 0.14mg 0%
Threonine 0.393mg 0.467mg 0%
Isoleucine 0.547mg 0.565mg 0%
Leucine 1.137mg 0.913mg 0%
Lysine 0.523mg 0.767mg 0%
Methionine 0.3mg 0.319mg 0%
Phenylalanine 0.717mg 0.572mg 0%
Valine 0.7mg 0.722mg 0%
Histidine 0.36mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
65%
Caesar salad
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.71g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 299mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 0.887g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 289mg)
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

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.