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Caesar salad vs. Orange — In-Depth Nutrition Comparison

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What are the differences between caesar salad and oranges?

  • Caesar salad is higher in selenium, phosphorus, iron, vitamin B1, vitamin B2, calcium, and vitamin B3, yet oranges are higher in vitamin C.
  • Oranges' daily need coverage for vitamin C is 59% more.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Oranges, raw, all commercial varieties types in this article.

Infographic

Caesar salad vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +482.5%
Contains more IronIron +2240%
Contains more CopperCopper +180%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +1550%
Contains more ManganeseManganese +1184%
Contains more SeleniumSelenium +6180%
Contains less SodiumSodium -100%
~equal in Potassium ~181mg

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +609.1%
Contains more Vitamin EVitamin E +238.9%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +642.5%
Contains more Vitamin B3Vitamin B3 +1047.9%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caesar salad Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Selenium 31.4µg 0.5µg 56%
Phosphorus 231mg 14mg 31%
Iron 2.34mg 0.1mg 28%
Protein 13.39g 0.94g 25%
Vitamin B1 0.377mg 0.087mg 24%
Vitamin B2 0.297mg 0.04mg 20%
Sodium 454mg 0mg 20%
Saturated fat 4.206g 0.015g 19%
Calcium 233mg 40mg 19%
Vitamin B3 3.237mg 0.282mg 18%
Vitamin B12 0.4µg 0µg 17%
Fats 9.54g 0.12g 14%
Zinc 1.61mg 0.07mg 14%
Manganese 0.321mg 0.025mg 13%
Calories 265kcal 47kcal 11%
Starch 25.29g 10%
Polyunsaturated fat 1.461g 0.025g 10%
Copper 0.126mg 0.045mg 9%
Cholesterol 24mg 0mg 8%
Folate 30µg 8%
Vitamin A 78µg 11µg 7%
Carbs 31.5g 11.75g 7%
Monounsaturated fat 2.38g 0.023g 6%
Vitamin B6 0.06mg 5%
Vitamin K 5.9µg 0µg 5%
Magnesium 28mg 10mg 4%
Vitamin B5 0.447mg 0.25mg 4%
Vitamin E 0.61mg 0.18mg 3%
Fiber 1.7g 2.4g 3%
Choline 8.4mg 2%
Fructose 1.13g 1%
Net carbs 29.8g 9.35g N/A
Potassium 170mg 181mg 0%
Sugar 4.02g 9.35g N/A
Tryptophan 0.15mg 0.009mg 0%
Threonine 0.393mg 0.015mg 0%
Isoleucine 0.547mg 0.025mg 0%
Leucine 1.137mg 0.023mg 0%
Lysine 0.523mg 0.047mg 0%
Methionine 0.3mg 0.02mg 0%
Phenylalanine 0.717mg 0.031mg 0%
Valine 0.7mg 0.04mg 0%
Histidine 0.36mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1324.5%
Contains more FatsFats +7850%
Contains more CarbsCarbs +168.1%
Contains more OtherOther +395.5%
Contains more WaterWater +99.9%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +10247.8%
Contains more Poly. FatPolyunsaturated fat +5744%
Contains less Sat. FatSaturated fat -99.6%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.