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Cheese vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between cheese and caesar salad?

  • Cheese is richer in calcium, phosphorus, vitamin B12, zinc, and vitamin A, while caesar salad is higher in vitamin B1, iron, and vitamin B3.
  • Cheese's daily need coverage for saturated fat is 73% higher.
  • Caesar salad has 4 times less cholesterol than cheese. Cheese has 99mg of cholesterol, while caesar salad has 24mg.
  • Caesar salad is lower in saturated fat.
  • Caesar salad has a higher glycemic index (50) than cheese (0).

We used Cheese, cheddar and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Cheese 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.
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +204.7%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +97%
Contains more PotassiumPotassium +123.7%
Contains more IronIron +1571.4%
Contains more CopperCopper +320%
Contains less SodiumSodium -30.5%
Contains more ManganeseManganese +1088.9%
Contains more SeleniumSelenium +10.2%
~equal in Magnesium ~28mg

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.
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +323.1%
Contains more Vitamin EVitamin E +16.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +175%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B3Vitamin B3 +5386.4%
Contains more Vitamin KVitamin K +145.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.447mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +70.8%
Contains more FatsFats +249.2%
Contains more OtherOther +70.2%
Contains more CarbsCarbs +919.4%
Contains more WaterWater +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +288.5%
Contains less Sat. FatSaturated fat -77.7%
~equal in Polyunsaturated fat ~1.461g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
1
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 LactoseLactose +71.4%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +276.9%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +60%
~equal in Sucrose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Caesar salad DV% diff.
Saturated fat 18.867g 4.206g 67%
Calcium 710mg 233mg 48%
Fats 33.31g 9.54g 37%
Phosphorus 455mg 231mg 32%
Vitamin B1 0.029mg 0.377mg 29%
Vitamin B12 1.1µg 0.4µg 29%
Vitamin A 330µg 78µg 28%
Iron 0.14mg 2.34mg 28%
Cholesterol 99mg 24mg 25%
Vitamin B3 0.059mg 3.237mg 20%
Protein 22.87g 13.39g 19%
Zinc 3.64mg 1.61mg 18%
Monounsaturated fat 9.246g 2.38g 17%
Manganese 0.027mg 0.321mg 13%
Copper 0.03mg 0.126mg 11%
Vitamin B2 0.428mg 0.297mg 10%
Starch 25.29g 10%
Carbs 3.09g 31.5g 9%
Sodium 653mg 454mg 9%
Folate 27µg 7%
Calories 404kcal 265kcal 7%
Fiber 0g 1.7g 7%
Vitamin B6 0.066mg 5%
Selenium 28.5µg 31.4µg 5%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 170mg 3%
Vitamin K 2.4µg 5.9µg 3%
Choline 16.5mg 3%
Vitamin D 24IU 0IU 3%
Fructose 0g 1.13g 1%
Vitamin E 0.71mg 0.61mg 1%
Vitamin B5 0.41mg 0.447mg 1%
Net carbs 3.09g 29.8g N/A
Magnesium 27mg 28mg 0%
Sugar 0.48g 4.02g N/A
Trans fat 0.917g N/A
Polyunsaturated fat 1.421g 1.461g 0%
Tryptophan 0.547mg 0.15mg 0%
Threonine 1.044mg 0.393mg 0%
Isoleucine 1.206mg 0.547mg 0%
Leucine 1.939mg 1.137mg 0%
Lysine 1.025mg 0.523mg 0%
Methionine 0.547mg 0.3mg 0%
Phenylalanine 1.074mg 0.717mg 0%
Valine 1.404mg 0.7mg 0%
Histidine 0.547mg 0.36mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Cheese
27%
Caesar salad
Minerals Daily Need Coverage Score
79%
Cheese
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.54g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 199mg)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 14.661g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2)
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.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.