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Caesar salad vs. Salsa — In-Depth Nutrition Comparison

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A recap on differences between caesar salad and salsa

  • Caesar salad is higher than salsa in selenium, phosphorus, vitamin B1, calcium, vitamin B2, vitamin B12, vitamin B3, and zinc.
  • Caesar salad covers your daily selenium needs 56% more than salsa.
  • The amount of cholesterol in salsa is lower.

Food varieties used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and USDA Commodity, salsa.

Infographic

Caesar salad vs Salsa 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%
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +1841.7%
Contains more CopperCopper +31.3%
Contains more ZincZinc +847.1%
Contains more PhosphorusPhosphorus +670%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7750%
Contains more PotassiumPotassium +58.8%
~equal in Iron ~2.24mg
~equal in Sodium ~430mg

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%
Salsa
3
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +178.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B2Vitamin B2 +890%
Contains more Vitamin B3Vitamin B3 +199.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~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
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +792.7%
Contains more FatsFats +4670%
Contains more CarbsCarbs +350%
Contains more OtherOther +36.3%
Contains more WaterWater +106.7%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +14775%
Contains more Poly. FatPolyunsaturated fat +1265.4%
Contains less Sat. FatSaturated fat -99.3%

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 Salsa
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
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Caesar salad Salsa DV% diff.
Selenium 31.4µg 0.4µg 56%
Phosphorus 231mg 30mg 29%
Vitamin B1 0.377mg 0.05mg 27%
Protein 13.39g 1.5g 24%
Calcium 233mg 12mg 22%
Vitamin B2 0.297mg 0.03mg 21%
Saturated fat 4.206g 0.029g 19%
Vitamin B12 0.4µg 0µg 17%
Fats 9.54g 0.2g 14%
Manganese 0.321mg 14%
Zinc 1.61mg 0.17mg 13%
Vitamin B3 3.237mg 1.08mg 13%
Vitamin B6 0.149mg 11%
Calories 265kcal 36kcal 11%
Starch 25.29g 10%
Vitamin B5 0.447mg 9%
Polyunsaturated fat 1.461g 0.107g 9%
Carbs 31.5g 7g 8%
Cholesterol 24mg 0mg 8%
Monounsaturated fat 2.38g 0.016g 6%
Vitamin A 78µg 28µg 6%
Folate 19µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Vitamin C 0mg 4mg 4%
Copper 0.126mg 0.096mg 3%
Magnesium 28mg 16mg 3%
Potassium 170mg 270mg 3%
Fructose 1.13g 1%
Iron 2.34mg 2.24mg 1%
Sodium 454mg 430mg 1%
Fiber 1.7g 1.4g 1%
Net carbs 29.8g 5.6g N/A
Sugar 4.02g N/A
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 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 Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
65%
Caesar salad
23%
Salsa

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 4.177g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 50)
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 cheaper?
?
The foods are relatively equal in price ($)

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

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.