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Cashew vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between cashew and caesar salad

  • Cashew is richer in copper, magnesium, manganese, iron, phosphorus, zinc, and vitamin K, yet caesar salad is richer in selenium and calcium.
  • Daily need coverage for copper for cashew is 230% higher.
  • Cashew contains 10 times more magnesium than caesar salad. Cashew contains 292mg of magnesium, while caesar salad contains 28mg.
  • Cashew contains less sodium.
  • Cashew has a lower glycemic index than caesar salad.

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

Infographic

Cashew vs Caesar salad 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.
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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%
Contains more MagnesiumMagnesium +942.9%
Contains more PotassiumPotassium +288.2%
Contains more IronIron +185.5%
Contains more CopperCopper +1642.1%
Contains more ZincZinc +259%
Contains more PhosphorusPhosphorus +156.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +415.6%
Contains more CalciumCalcium +529.7%
Contains more SeleniumSelenium +57.8%

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.
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.5%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +478%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +412.1%
Contains more Vitamin B3Vitamin B3 +204.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
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
Contains more ProteinProtein +36.1%
Contains more FatsFats +359.6%
Contains more OtherOther +16.5%
Contains more WaterWater +734.4%
~equal in Carbs ~31.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains more Mono. FatMonounsaturated fat +899.9%
Contains more Poly. FatPolyunsaturated fat +437%
Contains less Sat. FatSaturated fat -46%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1860%
Contains more FructoseFructose +2160%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~25.29g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Caesar salad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Caesar salad DV% diff.
Copper 2.195mg 0.126mg 230%
Magnesium 292mg 28mg 63%
Manganese 1.655mg 0.321mg 58%
Monounsaturated fat 23.797g 2.38g 54%
Iron 6.68mg 2.34mg 54%
Fats 43.85g 9.54g 53%
Phosphorus 593mg 231mg 52%
Polyunsaturated fat 7.845g 1.461g 43%
Zinc 5.78mg 1.61mg 38%
Vitamin B6 0.417mg 32%
Vitamin K 34.1µg 5.9µg 24%
Selenium 19.9µg 31.4µg 21%
Calcium 37mg 233mg 20%
Sodium 12mg 454mg 19%
Vitamin B2 0.058mg 0.297mg 18%
Vitamin B12 0µg 0.4µg 17%
Saturated fat 7.783g 4.206g 16%
Vitamin B3 1.062mg 3.237mg 14%
Calories 553kcal 265kcal 14%
Potassium 660mg 170mg 14%
Protein 18.22g 13.39g 10%
Vitamin A 0µg 78µg 9%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.864mg 0.447mg 8%
Fiber 3.3g 1.7g 6%
Folate 25µg 6%
Vitamin B1 0.423mg 0.377mg 4%
Vitamin E 0.9mg 0.61mg 2%
Fructose 0.05g 1.13g 1%
Vitamin C 0.5mg 0mg 1%
Starch 23.49g 25.29g 1%
Carbs 30.19g 31.5g 0%
Net carbs 26.89g 29.8g N/A
Sugar 5.91g 4.02g N/A
Tryptophan 0.287mg 0.15mg 0%
Threonine 0.688mg 0.393mg 0%
Isoleucine 0.789mg 0.547mg 0%
Leucine 1.472mg 1.137mg 0%
Lysine 0.928mg 0.523mg 0%
Methionine 0.362mg 0.3mg 0%
Phenylalanine 0.951mg 0.717mg 0%
Valine 1.094mg 0.7mg 0%
Histidine 0.456mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Caesar salad
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
32%
Cashew
27%
Caesar salad
Minerals Daily Need Coverage Score
200%
Cashew
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 442mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 1.89g)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 3.577g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2.5)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.