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  6. Caesar salad vs. Winged bean

Caesar salad vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between caesar salad and winged bean?

  • Caesar salad is richer in selenium, phosphorus, calcium, vitamin B12, vitamin B2, and vitamin B3, while winged bean is higher in copper and potassium.
  • Winged bean's daily need coverage for copper is 140% higher.
  • Winged bean is lower in saturated fat.
  • Caesar salad has a higher glycemic index (50) than winged bean (32).

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Winged bean tuber, raw types in this comparison.

Infographic

Caesar salad vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +676.7%
Contains more IronIron +17%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +413.3%
Contains more SeleniumSelenium +4385.7%
Contains more PotassiumPotassium +244.7%
Contains more CopperCopper +1000%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +65.7%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +99.3%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin B5Vitamin B5 +285.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Caesar salad Winged bean DV% diff.
Copper 0.126mg 1.386mg 140%
Selenium 31.4µg 0.7µg 56%
Phosphorus 231mg 45mg 27%
Calcium 233mg 30mg 20%
Sodium 454mg 35mg 18%
Saturated fat 4.206g 0.222g 18%
Vitamin B12 0.4µg 0µg 17%
Fats 9.54g 0.9g 13%
Potassium 170mg 586mg 12%
Vitamin B2 0.297mg 0.149mg 11%
Starch 25.29g 10%
Vitamin B3 3.237mg 1.64mg 10%
Manganese 0.321mg 0.532mg 9%
Vitamin A 78µg 0µg 9%
Polyunsaturated fat 1.461g 0.174g 9%
Cholesterol 24mg 0mg 8%
Vitamin B5 0.447mg 0.116mg 7%
Fiber 1.7g 7%
Vitamin B6 0.075mg 6%
Calories 265kcal 148kcal 6%
Folate 19µg 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 2.38g 0.234g 5%
Iron 2.34mg 2mg 4%
Protein 13.39g 11.6g 4%
Vitamin E 0.61mg 4%
Zinc 1.61mg 1.39mg 2%
Magnesium 28mg 24mg 1%
Fructose 1.13g 1%
Carbs 31.5g 28.1g 1%
Net carbs 29.8g 28.1g N/A
Sugar 4.02g N/A
Vitamin B1 0.377mg 0.379mg 0%
Tryptophan 0.15mg 0.252mg 0%
Threonine 0.393mg 0.451mg 0%
Isoleucine 0.547mg 0.425mg 0%
Leucine 1.137mg 0.64mg 0%
Lysine 0.523mg 0.592mg 0%
Methionine 0.3mg 0.143mg 0%
Phenylalanine 0.717mg 0.451mg 0%
Valine 0.7mg 0.599mg 0%
Histidine 0.36mg 0.241mg 0%
Omega-3 - ALA 0.155g N/A

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +15.4%
Contains more FatsFats +960%
Contains more CarbsCarbs +12.1%
Contains more WaterWater +32.3%
~equal in Other ~2g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +917.1%
Contains more Poly. FatPolyunsaturated fat +739.7%
Contains less Sat. FatSaturated fat -94.7%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.