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Caesar salad vs. Steak — In-Depth Nutrition Comparison

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The main differences between caesar salad and steak

  • Caesar salad is richer in vitamin B1, calcium, phosphorus, and fiber, yet steak is richer in vitamin B12, zinc, and vitamin B3.
  • Daily need coverage for vitamin B12 for steak is 75% higher.
  • Steak contains less sodium.
  • Steak has a lower glycemic index than caesar salad.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Caesar salad vs Steak infographic
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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%
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +1841.7%
Contains more CopperCopper +48.2%
Contains more PhosphorusPhosphorus +41.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +64.1%
Contains more ZincZinc +293.8%
Contains less SodiumSodium -87.2%
~equal in Iron ~2.4mg
~equal in Selenium ~31.8µg

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%
Steak
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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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +1014.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +409.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +268.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +59.1%
Contains more Vitamin B12Vitamin B12 +450%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.301mg
~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
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +303.7%
Contains more ProteinProtein +85.6%
Contains more FatsFats +99.4%
Contains more WaterWater +28.1%

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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -50.2%
Contains more Poly. FatPolyunsaturated fat +63.1%
Contains more Mono. FatMonounsaturated fat +285.3%

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

All nutrients comparison - raw data values

Nutrient Caesar salad Steak DV% diff.
Vitamin B12 0.4µg 2.2µg 75%
Zinc 1.61mg 6.34mg 43%
Vitamin B6 0.5mg 38%
Vitamin B1 0.377mg 0.074mg 25%
Protein 13.39g 24.85g 23%
Calcium 233mg 12mg 22%
Saturated fat 4.206g 8.443g 19%
Cholesterol 24mg 78mg 18%
Sodium 454mg 58mg 17%
Monounsaturated fat 2.38g 9.171g 17%
Fats 9.54g 19.02g 15%
Manganese 0.321mg 14%
Vitamin B3 3.237mg 5.149mg 12%
Carbs 31.5g 0g 11%
Starch 25.29g 10%
Phosphorus 231mg 163mg 10%
Vitamin B5 0.447mg 9%
Vitamin A 78µg 7µg 8%
Fiber 1.7g 0g 7%
Copper 0.126mg 0.085mg 5%
Vitamin K 5.9µg 1.6µg 4%
Polyunsaturated fat 1.461g 0.896g 4%
Vitamin E 0.61mg 4%
Potassium 170mg 279mg 3%
Folate 6µg 2%
Selenium 31.4µg 31.8µg 1%
Vitamin D 0µg 0.1µg 1%
Fructose 1.13g 1%
Iron 2.34mg 2.4mg 1%
Magnesium 28mg 23mg 1%
Vitamin D 0IU 6IU 1%
Calories 265kcal 271kcal 0%
Net carbs 29.8g 0g N/A
Sugar 4.02g 0g N/A
Vitamin B2 0.297mg 0.301mg 0%
Tryptophan 0.15mg 0.278mg 0%
Threonine 0.393mg 1.171mg 0%
Isoleucine 0.547mg 1.157mg 0%
Leucine 1.137mg 2.142mg 0%
Lysine 0.523mg 2.38mg 0%
Methionine 0.3mg 0.672mg 0%
Phenylalanine 0.717mg 0.997mg 0%
Valine 0.7mg 1.242mg 0%
Histidine 0.36mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Steak
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
45%
Steak
Minerals Daily Need Coverage Score
65%
Caesar salad
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 396mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 4.237g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.