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Caesar salad vs. Waffle — In-Depth Nutrition Comparison

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The main differences between caesar salad and waffle

  • Caesar salad is richer in vitamin B1, zinc, vitamin B3, copper, vitamin B12, and phosphorus, yet waffle is richer in selenium.
  • Daily need coverage for selenium for waffle is 27% higher.
  • Caesar salad contains 2 times more zinc than waffle. Caesar salad contains 1.61mg of zinc, while waffle contains 0.68mg.
  • Waffle contains less saturated fat.
  • Caesar salad has a lower glycemic index than waffle.

Food types used in this article are LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Waffles, plain, prepared from recipe.

Infographic

Caesar salad vs Waffle 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%
Waffle
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +47.4%
Contains more CopperCopper +103.2%
Contains more ZincZinc +136.8%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -11.2%
Contains more ManganeseManganese +21.1%
Contains more SeleniumSelenium +47.1%
~equal in Calcium ~255mg
~equal in Potassium ~159mg
~equal in Iron ~2.31mg

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%
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B12Vitamin B12 +60%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +16.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.485mg
~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
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +69.5%
Contains more FatsFats +47.8%
Contains more OtherOther +42.2%
~equal in Carbs ~32.9g
~equal in Water ~42g

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
Waffle
3
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +47.9%
Contains more Poly. FatPolyunsaturated fat +364.4%

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

All nutrients comparison - raw data values

Nutrient Caesar salad Waffle DV% diff.
Polyunsaturated fat 1.461g 6.785g 35%
Selenium 31.4µg 46.2µg 27%
Cholesterol 24mg 69mg 15%
Folate 46µg 12%
Protein 13.39g 7.9g 11%
Vitamin B1 0.377mg 0.263mg 10%
Starch 25.29g 10%
Zinc 1.61mg 0.68mg 8%
Vitamin B3 3.237mg 2.073mg 7%
Copper 0.126mg 0.062mg 7%
Fiber 1.7g 7%
Fats 9.54g 14.1g 7%
Saturated fat 4.206g 2.866g 6%
Phosphorus 231mg 190mg 6%
Vitamin B12 0.4µg 0.25µg 6%
Vitamin K 5.9µg 5%
Vitamin B6 0.056mg 4%
Vitamin E 0.61mg 4%
Vitamin B2 0.297mg 0.347mg 4%
Monounsaturated fat 2.38g 3.521g 3%
Calcium 233mg 255mg 2%
Magnesium 28mg 19mg 2%
Sodium 454mg 511mg 2%
Manganese 0.321mg 0.265mg 2%
Fructose 1.13g 1%
Calories 265kcal 291kcal 1%
Vitamin A 78µg 65µg 1%
Vitamin B5 0.447mg 0.485mg 1%
Vitamin C 0mg 0.4mg 0%
Carbs 31.5g 32.9g 0%
Net carbs 29.8g 32.9g N/A
Potassium 170mg 159mg 0%
Iron 2.34mg 2.31mg 0%
Sugar 4.02g N/A
Tryptophan 0.15mg 0.099mg 0%
Threonine 0.393mg 0.289mg 0%
Isoleucine 0.547mg 0.362mg 0%
Leucine 1.137mg 0.63mg 0%
Lysine 0.523mg 0.384mg 0%
Methionine 0.3mg 0.179mg 0%
Phenylalanine 0.717mg 0.395mg 0%
Valine 0.7mg 0.409mg 0%
Histidine 0.36mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A
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 Waffle
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
24%
Waffle
Minerals Daily Need Coverage Score
65%
Caesar salad
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 1.34g)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 45mg)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.