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Caesar salad vs. Safflower — In-Depth Nutrition Comparison

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How are caesar salad and safflower different?

  • Caesar salad is richer in vitamin B12, while safflower is higher in copper, magnesium, manganese, vitamin B5, vitamin B1, phosphorus, iron, and zinc.
  • Safflower covers your daily need for copper, 180% more than caesar salad.
  • Safflower is lower in sodium.

LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Caesar salad vs Safflower infographic
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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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +198.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1160.7%
Contains more PotassiumPotassium +304.1%
Contains more IronIron +109.4%
Contains more CopperCopper +1286.5%
Contains more ZincZinc +213.7%
Contains more PhosphorusPhosphorus +178.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +527.4%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +208.5%
Contains more Vitamin B2Vitamin B2 +39.7%
Contains more Vitamin B5Vitamin B5 +801.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +672.1%
Contains more ProteinProtein +20.8%
Contains more FatsFats +303%
Contains more OtherOther +150.5%
~equal in Carbs ~34.29g

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -12.5%
Contains more Mono. FatMonounsaturated fat +103.7%
Contains more Poly. FatPolyunsaturated fat +1831.8%

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

All nutrients comparison - raw data values

Nutrient Caesar salad Safflower DV% diff.
Copper 0.126mg 1.747mg 180%
Polyunsaturated fat 1.461g 28.223g 178%
Vitamin B6 1.17mg 90%
Magnesium 28mg 353mg 77%
Manganese 0.321mg 2.014mg 74%
Vitamin B5 0.447mg 4.03mg 72%
Vitamin B1 0.377mg 1.163mg 66%
Phosphorus 231mg 644mg 59%
Selenium 31.4µg 57%
Fats 9.54g 38.45g 44%
Folate 160µg 40%
Iron 2.34mg 4.9mg 32%
Zinc 1.61mg 5.05mg 31%
Sodium 454mg 3mg 20%
Vitamin B12 0.4µg 0µg 17%
Calcium 233mg 78mg 16%
Potassium 170mg 687mg 15%
Calories 265kcal 517kcal 13%
Starch 25.29g 10%
Vitamin B2 0.297mg 0.415mg 9%
Vitamin A 78µg 3µg 8%
Cholesterol 24mg 0mg 8%
Fiber 1.7g 7%
Monounsaturated fat 2.38g 4.848g 6%
Protein 13.39g 16.18g 6%
Vitamin B3 3.237mg 2.284mg 6%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Saturated fat 4.206g 3.682g 2%
Carbs 31.5g 34.29g 1%
Fructose 1.13g 1%
Net carbs 29.8g 34.29g N/A
Sugar 4.02g N/A
Tryptophan 0.15mg 0.183mg 0%
Threonine 0.393mg 0.586mg 0%
Isoleucine 0.547mg 0.717mg 0%
Leucine 1.137mg 1.154mg 0%
Lysine 0.523mg 0.534mg 0%
Methionine 0.3mg 0.284mg 0%
Phenylalanine 0.717mg 0.806mg 0%
Valine 0.7mg 1.025mg 0%
Histidine 0.36mg 0.452mg 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 Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
65%
Caesar salad
178%
Safflower

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 451mg)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 0.524g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.8)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.