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  6. Cream of Wheat vs. Caesar salad

Cream of Wheat vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between Cream of Wheat and Caesar salad

  • Cream of Wheat is richer in Iron, and Vitamin A RAE, yet Caesar salad is richer in Selenium, Phosphorus, Calcium, Vitamin B12, Manganese, and Zinc.
  • Daily need coverage for Selenium from Caesar salad is 51% higher.
  • Cream of Wheat contains 3 times more Vitamin A RAE than Caesar salad. Cream of Wheat contains 232µg of Vitamin A RAE, while Caesar salad contains 78µg.
  • Cream of Wheat contains less Sodium.

Food types used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Cream of Wheat 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.
Cream of Wheat
Cream of Wheat
2
:
8
Caesar salad
Caesar salad
Contains more Iron +112%
Contains less Sodium -77.5%
Contains more Calcium +264.1%
Contains more Magnesium +366.7%
Contains more Phosphorus +1183.3%
Contains more Potassium +750%
Contains more Zinc +847.1%
Contains more Copper +193%
Contains more Manganese +∞%
Contains more Selenium +797.1%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Caesar salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Contains more Iron +112%
Contains less Sodium -77.5%
Contains more Calcium +264.1%
Contains more Magnesium +366.7%
Contains more Phosphorus +1183.3%
Contains more Potassium +750%
Contains more Zinc +847.1%
Contains more Copper +193%
Contains more Manganese +∞%
Contains more Selenium +797.1%

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.
Cream of Wheat
Cream of Wheat
3
:
8
Caesar salad
Caesar salad
Contains more Vitamin A +114.7%
Contains more Vitamin E +2950%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B5 +445.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +5800%
Equal in Vitamin B3 - 3.237
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Caesar salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 0% 0% 95% 69% 61% 27% 0% 0% 50% 15%
Contains more Vitamin A +114.7%
Contains more Vitamin E +2950%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B5 +445.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +5800%
Equal in Vitamin B3 - 3.237

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
4
Caesar salad
Caesar salad
Contains more Water +94.5%
Contains more Protein +627.7%
Contains more Fats +3875%
Contains more Carbs +140.8%
Contains more Other +395.5%
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Caesar salad
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 Water +94.5%
Contains more Protein +627.7%
Contains more Fats +3875%
Contains more Carbs +140.8%
Contains more Other +395.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
2
Caesar salad
Caesar salad
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +7112.1%
Contains more Polyunsaturated fat +990.3%
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Caesar salad
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +7112.1%
Contains more Polyunsaturated fat +990.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
6
Caesar salad
Caesar salad
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Cream of Wheat
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Caesar salad
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 Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream of Wheat Caesar salad Opinion
Net carbs 12.48g 29.8g Caesar salad
Protein 1.84g 13.39g Caesar salad
Fats 0.24g 9.54g Caesar salad
Carbs 13.08g 31.5g Caesar salad
Calories 62kcal 265kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 0.07g 4.02g Cream of Wheat
Fiber 0.6g 1.7g Caesar salad
Calcium 64mg 233mg Caesar salad
Iron 4.96mg 2.34mg Cream of Wheat
Magnesium 6mg 28mg Caesar salad
Phosphorus 18mg 231mg Caesar salad
Potassium 20mg 170mg Caesar salad
Sodium 102mg 454mg Cream of Wheat
Zinc 0.17mg 1.61mg Caesar salad
Copper 0.043mg 0.126mg Caesar salad
Manganese 0mg 0.321mg Caesar salad
Selenium 3.5µg 31.4µg Caesar salad
Vitamin A 773IU 360IU Cream of Wheat
Vitamin A RAE 232µg 78µg Cream of Wheat
Vitamin E 0.02mg 0.61mg Caesar salad
Vitamin B1 0.232mg 0.377mg Caesar salad
Vitamin B2 0.21mg 0.297mg Caesar salad
Vitamin B3 3.093mg 3.237mg Caesar salad
Vitamin B5 0.082mg 0.447mg Caesar salad
Vitamin B6 0.309mg Cream of Wheat
Folate 62µg Cream of Wheat
Vitamin B12 0µg 0.4µg Caesar salad
Vitamin K 0.1µg 5.9µg Caesar salad
Tryptophan 0.025mg 0.15mg Caesar salad
Threonine 0.058mg 0.393mg Caesar salad
Isoleucine 0.08mg 0.547mg Caesar salad
Leucine 0.139mg 1.137mg Caesar salad
Lysine 0.047mg 0.523mg Caesar salad
Methionine 0.034mg 0.3mg Caesar salad
Phenylalanine 0.099mg 0.717mg Caesar salad
Valine 0.089mg 0.7mg Caesar salad
Histidine 0.042mg 0.36mg Caesar salad
Cholesterol 0mg 24mg Cream of Wheat
Saturated Fat 0.038g 4.206g Cream of Wheat
Monounsaturated Fat 0.033g 2.38g Caesar salad
Polyunsaturated fat 0.134g 1.461g Caesar salad
Omega-3 - ALA 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Caesar salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Cream of Wheat
29%
Caesar salad
Minerals Daily Need Coverage Score
27%
Cream of Wheat
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 3.95g)
Which food contains less Sodium?
Cream of Wheat
Cream of Wheat contains less Sodium (difference - 352mg)
Which food is lower in Cholesterol?
Cream of Wheat
Cream of Wheat is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 4.168g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.