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Caesar salad vs. Smoothie — In-Depth Nutrition Comparison

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The main differences between caesar salad and smoothie

  • Caesar salad is richer in iron, calcium, vitamin B3, fiber, and vitamin B12, yet smoothie is richer in vitamin C.
  • Daily need coverage for iron for caesar salad is 27% higher.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Caesar salad vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +468.3%
Contains more PotassiumPotassium +608.3%
Contains more IronIron +1460%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.6%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +296.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~equal in Folate ~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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +997.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +286%
Contains more OtherOther +541.2%
Contains more WaterWater +108.1%

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

All nutrients comparison - raw data values

Nutrient Caesar salad Smoothie DV% diff.
Selenium 31.4µg 57%
Phosphorus 231mg 33%
Vitamin B1 0.377mg 31%
Vitamin C 0mg 24.5mg 27%
Iron 2.34mg 0.15mg 27%
Protein 13.39g 1.22g 24%
Vitamin B2 0.297mg 23%
Saturated fat 4.206g 0g 19%
Calcium 233mg 41mg 19%
Sodium 454mg 29mg 18%
Fats 9.54g 0g 15%
Vitamin B3 3.237mg 0.816mg 15%
Zinc 1.61mg 15%
Manganese 0.321mg 14%
Copper 0.126mg 14%
Calories 265kcal 37kcal 11%
Starch 25.29g 10%
Polyunsaturated fat 1.461g 10%
Vitamin A 78µg 9%
Vitamin B5 0.447mg 9%
Cholesterol 24mg 0mg 8%
Carbs 31.5g 8.16g 8%
Magnesium 28mg 7%
Vitamin B12 0.4µg 0.24µg 7%
Fiber 1.7g 0g 7%
Vitamin B6 0.082mg 6%
Monounsaturated fat 2.38g 6%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Potassium 170mg 24mg 4%
Fructose 1.13g 1%
Net carbs 29.8g 8.16g N/A
Sugar 4.02g 7.35g 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 Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
65%
Caesar salad
2%
Smoothie

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 4.206g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 3.33g)
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
  2. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.