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Cereal vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on differences between cereal and caesar salad

  • Cereal is higher in vitamin B1, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, yet caesar salad is higher in selenium, calcium, and phosphorus.
  • Cereal covers your daily vitamin B1 needs 493% more than caesar salad.
  • The glycemic index of caesar salad is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Cereal 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.
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +1355.6%
Contains more ZincZinc +372%
Contains more ManganeseManganese +146.1%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +2230%
Contains more PotassiumPotassium +61.9%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +398.4%
~equal in Copper ~0.126mg

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +943.6%
Contains more Vitamin B1Vitamin B1 +1567.9%
Contains more Vitamin B2Vitamin B2 +1203%
Contains more Vitamin B3Vitamin B3 +815%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +175.7%
Contains more ProteinProtein +121%
Contains more FatsFats +783.3%
Contains more WaterWater +1047.9%
~equal in Other ~2.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +1066.7%
Contains more Poly. FatPolyunsaturated fat +312.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
1
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 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 StarchStarch +∞%
Contains more GlucoseGlucose +263%
Contains more FructoseFructose +334.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +1755.6%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Caesar salad DV% diff.
Vitamin B1 6.288mg 0.377mg 493%
Vitamin B6 5.986mg 460%
Iron 34.06mg 2.34mg 397%
Vitamin B2 3.87mg 0.297mg 275%
Vitamin B3 29.62mg 3.237mg 165%
Vitamin A 814µg 78µg 82%
Zinc 7.6mg 1.61mg 54%
Selenium 6.3µg 31.4µg 46%
Vitamin C 38.5mg 0mg 43%
Phosphorus 77mg 231mg 22%
Calcium 10mg 233mg 22%
Manganese 0.79mg 0.321mg 20%
Saturated fat 0.26g 4.206g 18%
Carbs 86.85g 31.5g 18%
Vitamin B12 0.4µg 17%
Protein 6.06g 13.39g 15%
Sodium 795mg 454mg 15%
Fats 1.08g 9.54g 13%
Starch 25.29g 10%
Cholesterol 24mg 8%
Polyunsaturated fat 0.354g 1.461g 7%
Calories 378kcal 265kcal 6%
Monounsaturated fat 0.204g 2.38g 5%
Vitamin K 0µg 5.9µg 5%
Vitamin E 0.08mg 0.61mg 4%
Vitamin B5 0.226mg 0.447mg 4%
Potassium 105mg 170mg 2%
Magnesium 19mg 28mg 2%
Fructose 0.26g 1.13g 1%
Fiber 1.4g 1.7g 1%
Copper 0.137mg 0.126mg 1%
Net carbs 85.45g 29.8g N/A
Sugar 10.35g 4.02g N/A
Tryptophan 0.066mg 0.15mg 0%
Threonine 0.241mg 0.393mg 0%
Isoleucine 0.26mg 0.547mg 0%
Leucine 0.767mg 1.137mg 0%
Lysine 0.113mg 0.523mg 0%
Methionine 0.13mg 0.3mg 0%
Phenylalanine 0.365mg 0.717mg 0%
Valine 0.344mg 0.7mg 0%
Histidine 0.162mg 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
Cereal 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
371%
Cereal
27%
Caesar salad
Minerals Daily Need Coverage Score
183%
Cereal
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 3.946g)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 341mg)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 19)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.