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Caesar salad vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between caesar salad and soybean raw

  • Soybean raw is higher than caesar salad in copper, iron, manganese, phosphorus, magnesium, potassium, vitamin B2, vitamin B1, vitamin K, and fiber.
  • Soybean raw covers your daily copper needs 170% more than caesar salad.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Soybeans, mature seeds, raw.

Infographic

Caesar salad vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +76.4%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +18.9%
Contains more PotassiumPotassium +957.1%
Contains more IronIron +570.9%
Contains more CopperCopper +1215.9%
Contains more ZincZinc +203.7%
Contains more PhosphorusPhosphorus +204.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +684.1%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +7700%
Contains more Vitamin B3Vitamin B3 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +39.3%
Contains more Vitamin B1Vitamin B1 +131.8%
Contains more Vitamin B2Vitamin B2 +192.9%
Contains more Vitamin B5Vitamin B5 +77.4%
Contains more Vitamin KVitamin K +696.6%
~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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +408.1%
Contains more ProteinProtein +172.5%
Contains more FatsFats +109%
Contains more OtherOther +123.4%
~equal in Carbs ~30.16g

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -31.4%
Contains more Mono. FatMonounsaturated fat +85%
Contains more Poly. FatPolyunsaturated fat +670.4%

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 Soybean raw
Lower in Cholesterol 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 Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Caesar salad Soybean raw DV% diff.
Copper 0.126mg 1.658mg 170%
Iron 2.34mg 15.7mg 167%
Manganese 0.321mg 2.517mg 95%
Folate 375µg 94%
Phosphorus 231mg 704mg 68%
Polyunsaturated fat 1.461g 11.255g 65%
Magnesium 28mg 280mg 60%
Potassium 170mg 1797mg 48%
Protein 13.39g 36.49g 46%
Vitamin B2 0.297mg 0.87mg 44%
Vitamin B1 0.377mg 0.874mg 41%
Vitamin K 5.9µg 47µg 34%
Zinc 1.61mg 4.89mg 30%
Fiber 1.7g 9.3g 30%
Vitamin B6 0.377mg 29%
Selenium 31.4µg 17.8µg 25%
Choline 115.9mg 21%
Sodium 454mg 2mg 20%
Vitamin B12 0.4µg 0µg 17%
Fats 9.54g 19.94g 16%
Starch 25.29g 10%
Vitamin B3 3.237mg 1.623mg 10%
Calories 265kcal 446kcal 9%
Vitamin A 78µg 1µg 9%
Cholesterol 24mg 0mg 8%
Vitamin B5 0.447mg 0.793mg 7%
Vitamin C 0mg 6mg 7%
Saturated fat 4.206g 2.884g 6%
Monounsaturated fat 2.38g 4.404g 5%
Calcium 233mg 277mg 4%
Vitamin E 0.61mg 0.85mg 2%
Fructose 1.13g 1%
Carbs 31.5g 30.16g 0%
Net carbs 29.8g 20.86g N/A
Sugar 4.02g 7.33g N/A
Tryptophan 0.15mg 0.591mg 0%
Threonine 0.393mg 1.766mg 0%
Isoleucine 0.547mg 1.971mg 0%
Leucine 1.137mg 3.309mg 0%
Lysine 0.523mg 2.706mg 0%
Methionine 0.3mg 0.547mg 0%
Phenylalanine 0.717mg 2.122mg 0%
Valine 0.7mg 2.029mg 0%
Histidine 0.36mg 1.097mg 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 Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
65%
Caesar salad
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.322g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 3.31g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.