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Orange vs. Caesar salad — In-Depth Nutrition Comparison

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What are the differences between oranges and caesar salad?

  • Oranges are higher in vitamin C, yet caesar salad is higher in selenium, phosphorus, iron, vitamin B1, vitamin B2, calcium, and vitamin B3.
  • Oranges' daily need coverage for vitamin C is 59% more.
  • The amount of saturated fat in oranges is lower.

We used Oranges, raw, all commercial varieties and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this article.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 -100%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +482.5%
Contains more IronIron +2240%
Contains more CopperCopper +180%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +1550%
Contains more ManganeseManganese +1184%
Contains more SeleniumSelenium +6180%
~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.
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 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 +609.1%
Contains more Vitamin EVitamin E +238.9%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +642.5%
Contains more Vitamin B3Vitamin B3 +1047.9%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Orange Caesar salad DV% diff.
Vitamin C 53.2mg 0mg 59%
Selenium 0.5µg 31.4µg 56%
Phosphorus 14mg 231mg 31%
Iron 0.1mg 2.34mg 28%
Protein 0.94g 13.39g 25%
Vitamin B1 0.087mg 0.377mg 24%
Vitamin B2 0.04mg 0.297mg 20%
Sodium 0mg 454mg 20%
Saturated fat 0.015g 4.206g 19%
Calcium 40mg 233mg 19%
Vitamin B3 0.282mg 3.237mg 18%
Vitamin B12 0µg 0.4µg 17%
Fats 0.12g 9.54g 14%
Zinc 0.07mg 1.61mg 14%
Manganese 0.025mg 0.321mg 13%
Calories 47kcal 265kcal 11%
Starch 25.29g 10%
Polyunsaturated fat 0.025g 1.461g 10%
Copper 0.045mg 0.126mg 9%
Cholesterol 0mg 24mg 8%
Folate 30µg 8%
Vitamin A 11µg 78µg 7%
Carbs 11.75g 31.5g 7%
Monounsaturated fat 0.023g 2.38g 6%
Vitamin B6 0.06mg 5%
Vitamin K 0µg 5.9µg 5%
Magnesium 10mg 28mg 4%
Vitamin B5 0.25mg 0.447mg 4%
Vitamin E 0.18mg 0.61mg 3%
Fiber 2.4g 1.7g 3%
Choline 8.4mg 2%
Fructose 1.13g 1%
Net carbs 9.35g 29.8g N/A
Potassium 181mg 170mg 0%
Sugar 9.35g 4.02g N/A
Tryptophan 0.009mg 0.15mg 0%
Threonine 0.015mg 0.393mg 0%
Isoleucine 0.025mg 0.547mg 0%
Leucine 0.023mg 1.137mg 0%
Lysine 0.047mg 0.523mg 0%
Methionine 0.02mg 0.3mg 0%
Phenylalanine 0.031mg 0.717mg 0%
Valine 0.04mg 0.7mg 0%
Histidine 0.018mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +99.9%
Contains more ProteinProtein +1324.5%
Contains more FatsFats +7850%
Contains more CarbsCarbs +168.1%
Contains more OtherOther +395.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.6%
Contains more Mono. FatMonounsaturated fat +10247.8%
Contains more Poly. FatPolyunsaturated fat +5744%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.