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Caesar salad vs. Pupusas — In-Depth Nutrition Comparison

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What are the differences between caesar salad and pupusas?

  • Caesar salad is richer than pupusas in selenium, vitamin B1, calcium, iron, vitamin B2, phosphorus, vitamin A, manganese, copper, and vitamin B3.
  • Caesar salad's daily need coverage for selenium is 25% more.
  • Caesar salad has 8 times more vitamin A than pupusas. While caesar salad has 78µg of vitamin A, pupusas have only 10µg.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Restaurant, Latino, pupusas del cerdo (pupusas, pork) types in this article.

Infographic

Caesar salad vs Pupusas 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 27% 15% 23% 38% 22% 44% 69% 56% 21% 97%
Contains more CalciumCalcium +375.5%
Contains more IronIron +131.7%
Contains more CopperCopper +93.8%
Contains more PhosphorusPhosphorus +42.6%
Contains more ManganeseManganese +101.9%
Contains more SeleniumSelenium +76.4%
Contains more MagnesiumMagnesium +35.7%
Contains more PotassiumPotassium +50%
~equal in Zinc ~1.62mg
~equal in Sodium ~426mg

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 0.33% 3.3% 7% 11% 21% 20% 44% 38% 53% 35% 2.8% 3% 21%
Contains more Vitamin AVitamin A +680%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin B1Vitamin B1 +354.2%
Contains more Vitamin B2Vitamin B2 +241.4%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more Vitamin B12Vitamin B12 +42.9%
Contains more Vitamin KVitamin K +436.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +43.2%

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
12% 10% 23% 53% 2%
Protein: 11.51 g
Fats: 10.43 g
Carbs: 23.02 g
Water: 53.12 g
Other: 1.92 g
Contains more ProteinProtein +16.3%
Contains more CarbsCarbs +36.8%
Contains more OtherOther +13.5%
Contains more WaterWater +22.4%
~equal in Fats ~10.43g

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
34% 42% 24%
Saturated fat: Sat. Fat 3.166 g
Monounsaturated fat: Mono. Fat 3.964 g
Polyunsaturated fat: Poly. Fat 2.205 g
Contains less Sat. FatSaturated fat -24.7%
Contains more Mono. FatMonounsaturated fat +66.6%
Contains more Poly. FatPolyunsaturated fat +50.9%

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
93% 2% 2%
Starch: 18.98 g
Sucrose: 0.38 g
Glucose: 0.34 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.39 g
Galactose: 0 g
Contains more StarchStarch +33.2%
Contains more GlucoseGlucose +188.2%
Contains more FructoseFructose +242.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +328.2%
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 Pupusas
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Caesar salad Pupusas DV% diff.
Vitamin B1 0.377mg 0.083mg 25%
Selenium 31.4µg 17.8µg 25%
Calcium 233mg 49mg 18%
Vitamin B6 0.23mg 18%
Iron 2.34mg 1.01mg 17%
Vitamin B2 0.297mg 0.087mg 16%
Phosphorus 231mg 162mg 10%
Vitamin A 78µg 10µg 8%
Copper 0.126mg 0.065mg 7%
Choline 38.4mg 7%
Manganese 0.321mg 0.159mg 7%
Polyunsaturated fat 1.461g 2.205g 5%
Vitamin B3 3.237mg 2.373mg 5%
Saturated fat 4.206g 3.166g 5%
Vitamin B12 0.4µg 0.28µg 5%
Protein 13.39g 11.51g 4%
Fiber 1.7g 2.6g 4%
Vitamin B5 0.447mg 0.64mg 4%
Monounsaturated fat 2.38g 3.964g 4%
Vitamin D 0µg 0.7µg 4%
Vitamin K 5.9µg 1.1µg 4%
Vitamin D 0IU 28IU 4%
Carbs 31.5g 23.02g 3%
Starch 25.29g 18.98g 3%
Potassium 170mg 255mg 3%
Calories 265kcal 232kcal 2%
Vitamin E 0.61mg 0.35mg 2%
Magnesium 28mg 38mg 2%
Cholesterol 24mg 29mg 2%
Fructose 1.13g 0.33g 1%
Folate 4µg 1%
Fats 9.54g 10.43g 1%
Sodium 454mg 426mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 29.8g 20.42g N/A
Sugar 4.02g 1.45g N/A
Zinc 1.61mg 1.62mg 0%
Trans fat 0.083g N/A
Tryptophan 0.15mg 0.121mg 0%
Threonine 0.393mg 0.46mg 0%
Isoleucine 0.547mg 0.456mg 0%
Leucine 1.137mg 0.976mg 0%
Lysine 0.523mg 0.784mg 0%
Methionine 0.3mg 0.268mg 0%
Phenylalanine 0.717mg 0.463mg 0%
Valine 0.7mg 0.531mg 0%
Histidine 0.36mg 0.354mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.155g 0.087g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0g 0.045g N/A
Omega-6 - Linoleic acid 1.95g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Pupusas
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
20%
Pupusas
Minerals Daily Need Coverage Score
65%
Caesar salad
41%
Pupusas

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Pupusas
Pupusas is lower in Saturated fat (difference - 1.04g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.