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Kellogg's Corn Flakes vs. Caesar salad — In-Depth Nutrition Comparison

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What are the differences between kellogg's Corn Flakes and caesar salad?

  • Kellogg's Corn Flakes are higher in iron, vitamin B12, vitamin B2, vitamin B3, vitamin B1, vitamin A, vitamin D, and vitamin C, yet caesar salad is higher in selenium and calcium.
  • Kellogg's Corn Flakes' daily need coverage for iron is 332% more.
  • The glycemic index of caesar salad is lower.

We used Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this article.

Infographic

Kellogg's Corn Flakes 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 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 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 more MagnesiumMagnesium +39.3%
Contains more IronIron +1135%
Contains more CopperCopper +57.1%
Contains more CalciumCalcium +4560%
Contains more ZincZinc +61%
Contains more PhosphorusPhosphorus +126.5%
Contains less SodiumSodium -37.7%
Contains more ManganeseManganese +91.1%
Contains more SeleniumSelenium +278.3%
~equal in Potassium ~170mg

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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +528.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +255.4%
Contains more Vitamin B2Vitamin B2 +411.8%
Contains more Vitamin B3Vitamin B3 +453%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +1150%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin B5Vitamin B5 +95.2%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Caesar salad DV% diff.
Iron 28.9mg 2.34mg 332%
Vitamin B12 5µg 0.4µg 192%
Vitamin B6 1.79mg 138%
Vitamin B2 1.52mg 0.297mg 94%
Vitamin B3 17.9mg 3.237mg 92%
Folate 357µg 89%
Vitamin B1 1.34mg 0.377mg 80%
Vitamin A 490µg 78µg 46%
Selenium 8.3µg 31.4µg 42%
Calcium 5mg 233mg 23%
Vitamin C 21mg 0mg 23%
Saturated fat 0.116g 4.206g 19%
Vitamin D 143IU 0IU 18%
Vitamin D 3.6µg 0µg 18%
Carbs 84.1g 31.5g 18%
Phosphorus 102mg 231mg 18%
Fats 0.4g 9.54g 14%
Protein 7.5g 13.39g 12%
Sodium 729mg 454mg 12%
Starch 25.29g 10%
Cholesterol 0mg 24mg 8%
Polyunsaturated fat 0.196g 1.461g 8%
Copper 0.198mg 0.126mg 8%
Manganese 0.168mg 0.321mg 7%
Zinc 1mg 1.61mg 6%
Fiber 3.3g 1.7g 6%
Monounsaturated fat 0.067g 2.38g 6%
Vitamin K 0µg 5.9µg 5%
Calories 357kcal 265kcal 5%
Vitamin B5 0.229mg 0.447mg 4%
Magnesium 39mg 28mg 3%
Vitamin E 0.12mg 0.61mg 3%
Choline 8.7mg 2%
Fructose 1.13g 1%
Net carbs 80.8g 29.8g N/A
Potassium 168mg 170mg 0%
Sugar 9.5g 4.02g N/A
Tryptophan 0.045mg 0.15mg 0%
Threonine 0.227mg 0.393mg 0%
Isoleucine 0.25mg 0.547mg 0%
Leucine 1.044mg 1.137mg 0%
Lysine 0.079mg 0.523mg 0%
Methionine 0.136mg 0.3mg 0%
Phenylalanine 0.374mg 0.717mg 0%
Valine 0.306mg 0.7mg 0%
Histidine 0.17mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 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 +167%
Contains more OtherOther +94.5%
Contains more ProteinProtein +78.5%
Contains more FatsFats +2285%
Contains more WaterWater +1054%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 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 -97.2%
Contains more Mono. FatMonounsaturated fat +3452.2%
Contains more Poly. FatPolyunsaturated fat +645.4%

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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. 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.