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Caesar salad vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between caesar salad and brown rice

  • Caesar salad is richer in selenium, calcium, iron, phosphorus, vitamin B2, vitamin B12, and vitamin B1, yet brown rice is richer in manganese.
  • Daily need coverage for selenium for caesar salad is 47% higher.
  • Brown rice contains less sodium.
  • Caesar salad has a lower glycemic index than brown rice.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Rice, brown, long-grain, cooked.

Infographic

Caesar salad vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +7666.7%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +317.9%
Contains more CopperCopper +18.9%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +124.3%
Contains more SeleniumSelenium +441.4%
Contains more MagnesiumMagnesium +39.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +203.4%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +258.8%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +330.4%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2850%
~equal in Vitamin C ~0mg
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +388.7%
Contains more FatsFats +883.5%
Contains more CarbsCarbs +23.1%
Contains more OtherOther +395.5%
Contains more WaterWater +61.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +545%
Contains more Poly. FatPolyunsaturated fat +299.2%
Contains less Sat. FatSaturated fat -93.8%

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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~24.79g

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

All nutrients comparison - raw data values

Nutrient Caesar salad Brown rice DV% diff.
Selenium 31.4µg 5.8µg 47%
Manganese 0.321mg 0.974mg 28%
Calcium 233mg 3mg 23%
Iron 2.34mg 0.56mg 22%
Protein 13.39g 2.74g 21%
Sodium 454mg 4mg 20%
Phosphorus 231mg 103mg 18%
Vitamin B2 0.297mg 0.069mg 18%
Saturated fat 4.206g 0.26g 18%
Vitamin B12 0.4µg 0µg 17%
Vitamin B1 0.377mg 0.178mg 17%
Fats 9.54g 0.97g 13%
Vitamin A 78µg 0µg 9%
Vitamin B6 0.123mg 9%
Cholesterol 24mg 0mg 8%
Zinc 1.61mg 0.71mg 8%
Polyunsaturated fat 1.461g 0.366g 7%
Calories 265kcal 123kcal 7%
Monounsaturated fat 2.38g 0.369g 5%
Vitamin K 5.9µg 0.2µg 5%
Vitamin B3 3.237mg 2.561mg 4%
Magnesium 28mg 39mg 3%
Vitamin E 0.61mg 0.17mg 3%
Potassium 170mg 86mg 2%
Copper 0.126mg 0.106mg 2%
Folate 9µg 2%
Choline 9.2mg 2%
Carbs 31.5g 25.58g 2%
Fructose 1.13g 0g 1%
Vitamin B5 0.447mg 0.38mg 1%
Net carbs 29.8g 23.98g N/A
Sugar 4.02g 0.24g N/A
Fiber 1.7g 1.6g 0%
Starch 25.29g 24.79g 0%
Tryptophan 0.15mg 0.033mg 0%
Threonine 0.393mg 0.095mg 0%
Isoleucine 0.547mg 0.109mg 0%
Leucine 1.137mg 0.214mg 0%
Lysine 0.523mg 0.099mg 0%
Methionine 0.3mg 0.058mg 0%
Phenylalanine 0.717mg 0.133mg 0%
Valine 0.7mg 0.151mg 0%
Histidine 0.36mg 0.066mg 0%
Omega-3 - ALA 0.155g 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
65%
Caesar salad
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 16)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 450mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 3.946g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.