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  6. Caesar salad vs. Chia seeds

Caesar salad vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between caesar salad and chia seeds

  • Caesar salad has less fiber, manganese, phosphorus, copper, magnesium, iron, selenium, calcium, vitamin B3, and zinc than chia seeds.
  • Chia seeds cover your daily need for fiber, 131% more than caesar salad.
  • The glycemic index of caesar salad is higher.

These are the specific foods used in this comparison LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Seeds, chia seeds, dried.

Infographic

Caesar salad vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1096.4%
Contains more CalciumCalcium +170.8%
Contains more PotassiumPotassium +139.4%
Contains more IronIron +229.9%
Contains more CopperCopper +633.3%
Contains more ZincZinc +184.5%
Contains more PhosphorusPhosphorus +272.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +748.3%
Contains more SeleniumSelenium +75.8%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B2Vitamin B2 +74.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B3Vitamin B3 +172.8%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Caesar salad Chia seeds DV% diff.
Polyunsaturated fat 1.461g 23.665g 148%
Fiber 1.7g 34.4g 131%
Manganese 0.321mg 2.723mg 104%
Phosphorus 231mg 860mg 90%
Copper 0.126mg 0.924mg 89%
Magnesium 28mg 335mg 73%
Iron 2.34mg 7.72mg 67%
Selenium 31.4µg 55.2µg 43%
Calcium 233mg 631mg 40%
Vitamin B3 3.237mg 8.83mg 35%
Fats 9.54g 30.74g 33%
Zinc 1.61mg 4.58mg 27%
Vitamin B1 0.377mg 0.62mg 20%
Sodium 454mg 16mg 19%
Vitamin B12 0.4µg 0µg 17%
Folate 49µg 12%
Calories 265kcal 486kcal 11%
Vitamin B2 0.297mg 0.17mg 10%
Starch 25.29g 10%
Vitamin B5 0.447mg 9%
Vitamin A 78µg 9%
Cholesterol 24mg 0mg 8%
Potassium 170mg 407mg 7%
Protein 13.39g 16.54g 6%
Vitamin K 5.9µg 5%
Carbs 31.5g 42.12g 4%
Saturated fat 4.206g 3.33g 4%
Vitamin C 0mg 1.6mg 2%
Fructose 1.13g 1%
Vitamin E 0.61mg 0.5mg 1%
Net carbs 29.8g 7.72g N/A
Sugar 4.02g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.38g 2.309g 0%
Tryptophan 0.15mg 0.436mg 0%
Threonine 0.393mg 0.709mg 0%
Isoleucine 0.547mg 0.801mg 0%
Leucine 1.137mg 1.371mg 0%
Lysine 0.523mg 0.97mg 0%
Methionine 0.3mg 0.588mg 0%
Phenylalanine 0.717mg 1.016mg 0%
Valine 0.7mg 0.95mg 0%
Histidine 0.36mg 0.531mg 0%
Omega-3 - ALA 0.155g 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +648.1%
Contains more ProteinProtein +23.5%
Contains more FatsFats +222.2%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +120.2%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -20.8%
Contains more Poly. FatPolyunsaturated fat +1519.8%
~equal in Monounsaturated fat ~2.309g

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.