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  6. Caesar salad vs. Spinach raw

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

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The main differences between Caesar salad and Spinach raw

  • Caesar salad is richer in Selenium, Phosphorus, Vitamin B1, and Vitamin B12, yet Spinach raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin K from Spinach raw is 398% higher.
  • Spinach raw contains less Saturated Fat.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Spinach, raw.

Infographic

Caesar salad vs Spinach 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.
Caesar salad
Caesar salad
4
:
6
Spinach raw
Spinach raw
Contains more Calcium +135.4%
Contains more Phosphorus +371.4%
Contains more Zinc +203.8%
Contains more Selenium +3040%
Contains more Iron +15.8%
Contains more Magnesium +182.1%
Contains more Potassium +228.2%
Contains less Sodium -82.6%
Contains more Manganese +179.4%
Equal in Copper - 0.13
Caesar salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +135.4%
Contains more Phosphorus +371.4%
Contains more Zinc +203.8%
Contains more Selenium +3040%
Contains more Iron +15.8%
Contains more Magnesium +182.1%
Contains more Potassium +228.2%
Contains less Sodium -82.6%
Contains more Manganese +179.4%
Equal in Copper - 0.13

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.
Caesar salad
Caesar salad
5
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +383.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +347.1%
Contains more Vitamin B5 +587.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2504.7%
Contains more Vitamin E +232.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +8084.7%
Caesar salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 0% 0% 95% 69% 61% 27% 0% 0% 50% 15%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +383.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +347.1%
Contains more Vitamin B5 +587.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2504.7%
Contains more Vitamin E +232.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +8084.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caesar salad
Caesar salad
4
:
1
Spinach raw
Spinach raw
Contains more Protein +368.2%
Contains more Fats +2346.2%
Contains more Carbs +767.8%
Contains more Other +26.7%
Contains more Water +110.6%
Caesar salad
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +368.2%
Contains more Fats +2346.2%
Contains more Carbs +767.8%
Contains more Other +26.7%
Contains more Water +110.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caesar salad
Caesar salad
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +23700%
Contains more Polyunsaturated fat +785.5%
Contains less Saturated Fat -98.5%
Caesar salad
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +23700%
Contains more Polyunsaturated fat +785.5%
Contains less Saturated Fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Caesar salad
Caesar salad
6
:
1
Spinach raw
Spinach raw
Contains more Starch +∞%
Contains more Glucose +790.9%
Contains more Fructose +653.3%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +60%
Contains more Sucrose +∞%
Caesar salad
86% 3% 4% 6%
Starch: 25.29 g
Sucrose: 0 g
Glucose: 0.98 g
Fructose: 1.13 g
Lactose: 0.07 g
Maltose: 1.67 g
Galactose: 0.16 g
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +∞%
Contains more Glucose +790.9%
Contains more Fructose +653.3%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +60%
Contains more Sucrose +∞%

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 Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Caesar salad Spinach raw Opinion
Net carbs 29.8g 1.43g Caesar salad
Protein 13.39g 2.86g Caesar salad
Fats 9.54g 0.39g Caesar salad
Carbs 31.5g 3.63g Caesar salad
Calories 265kcal 23kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g 0.15g Caesar salad
Sugar 4.02g 0.42g Spinach raw
Fiber 1.7g 2.2g Spinach raw
Calcium 233mg 99mg Caesar salad
Iron 2.34mg 2.71mg Spinach raw
Magnesium 28mg 79mg Spinach raw
Phosphorus 231mg 49mg Caesar salad
Potassium 170mg 558mg Spinach raw
Sodium 454mg 79mg Spinach raw
Zinc 1.61mg 0.53mg Caesar salad
Copper 0.126mg 0.13mg Spinach raw
Manganese 0.321mg 0.897mg Spinach raw
Selenium 31.4µg 1µg Caesar salad
Vitamin A 360IU 9377IU Spinach raw
Vitamin A RAE 78µg 469µg Spinach raw
Vitamin E 0.61mg 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.377mg 0.078mg Caesar salad
Vitamin B2 0.297mg 0.189mg Caesar salad
Vitamin B3 3.237mg 0.724mg Caesar salad
Vitamin B5 0.447mg 0.065mg Caesar salad
Vitamin B6 0.195mg Spinach raw
Folate 194µg Spinach raw
Vitamin B12 0.4µg 0µg Caesar salad
Vitamin K 5.9µg 482.9µg Spinach raw
Tryptophan 0.15mg 0.039mg Caesar salad
Threonine 0.393mg 0.122mg Caesar salad
Isoleucine 0.547mg 0.147mg Caesar salad
Leucine 1.137mg 0.223mg Caesar salad
Lysine 0.523mg 0.174mg Caesar salad
Methionine 0.3mg 0.053mg Caesar salad
Phenylalanine 0.717mg 0.129mg Caesar salad
Valine 0.7mg 0.161mg Caesar salad
Histidine 0.36mg 0.064mg Caesar salad
Cholesterol 24mg 0mg Spinach raw
Saturated Fat 4.206g 0.063g Spinach raw
Monounsaturated Fat 2.38g 0.01g Caesar salad
Polyunsaturated fat 1.461g 0.165g Caesar salad
Omega-3 - ALA 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Caesar salad
181%
Spinach raw
Minerals Daily Need Coverage Score
65%
Caesar salad
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 4.143g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.