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Chinese fried rice vs. Caesar salad — In-Depth Nutrition Comparison

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How are Chinese fried rice and caesar salad different?

  • Caesar salad has more selenium, vitamin B1, phosphorus, calcium, iron, vitamin B2, vitamin B12, vitamin B3, and zinc than Chinese fried rice.
  • Daily need coverage for selenium for caesar salad is 42% higher.
  • Chinese fried rice has less saturated fat.
  • Caesar salad has a lower glycemic index (50) than Chinese fried rice (80).

Restaurant, Chinese, fried rice, without meat and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust are the varieties used in this article.

Infographic

Chinese fried rice vs Caesar salad 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 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
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 less SodiumSodium -14.8%
Contains more ManganeseManganese +34.9%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +1841.7%
Contains more PotassiumPotassium +123.7%
Contains more IronIron +254.5%
Contains more CopperCopper +32.6%
Contains more ZincZinc +123.6%
Contains more PhosphorusPhosphorus +352.9%
Contains more SeleniumSelenium +278.3%

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 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
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 B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +254.5%
Contains more Vitamin EVitamin E +369.2%
Contains more Vitamin B1Vitamin B1 +2413.3%
Contains more Vitamin B2Vitamin B2 +1042.3%
Contains more Vitamin B3Vitamin B3 +408.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +110.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinese fried rice Caesar salad DV% diff.
Selenium 8.3µg 31.4µg 42%
Vitamin B1 0.015mg 0.377mg 30%
Phosphorus 51mg 231mg 26%
Calcium 12mg 233mg 22%
Vitamin B2 0.026mg 0.297mg 21%
Iron 0.66mg 2.34mg 21%
Protein 4.05g 13.39g 19%
Saturated fat 0.54g 4.206g 17%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.637mg 3.237mg 16%
Fats 2.96g 9.54g 10%
Vitamin B5 0.447mg 9%
Zinc 0.72mg 1.61mg 8%
Vitamin A 22µg 78µg 6%
Manganese 0.433mg 0.321mg 5%
Calories 174kcal 265kcal 5%
Monounsaturated fat 0.649g 2.38g 4%
Magnesium 10mg 28mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin K 2.8µg 5.9µg 3%
Copper 0.095mg 0.126mg 3%
Vitamin E 0.13mg 0.61mg 3%
Sodium 387mg 454mg 3%
Potassium 76mg 170mg 3%
Polyunsaturated fat 1.111g 1.461g 2%
Folate 6µg 2%
Starch 30.8g 25.29g 2%
Cholesterol 18mg 24mg 2%
Fiber 1.1g 1.7g 2%
Vitamin B6 0.032mg 2%
Fructose 0.05g 1.13g 1%
Choline 5.5mg 1%
Net carbs 31.69g 29.8g N/A
Carbs 32.79g 31.5g 0%
Sugar 0.56g 4.02g N/A
Trans fat 0.011g N/A
Tryptophan 0.052mg 0.15mg 0%
Threonine 0.173mg 0.393mg 0%
Isoleucine 0.173mg 0.547mg 0%
Leucine 0.335mg 1.137mg 0%
Lysine 0.173mg 0.523mg 0%
Methionine 0.114mg 0.3mg 0%
Phenylalanine 0.225mg 0.717mg 0%
Valine 0.251mg 0.7mg 0%
Histidine 0.094mg 0.36mg 0%
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.111g 0.155g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.981g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 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 WaterWater +36.2%
Contains more ProteinProtein +230.6%
Contains more FatsFats +222.3%
Contains more OtherOther +96.4%
~equal in Carbs ~31.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 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 -87.2%
Contains more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +31.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 30.8 g
Sucrose: 0.37 g
Glucose: 0.13 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 StarchStarch +21.8%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +653.8%
Contains more FructoseFructose +2160%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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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. Chinese fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.