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Pico de gallo vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between Pico de gallo and Caesar salad

  • Caesar salad is richer than Pico de gallo in Iron, and Calcium.
  • Daily need coverage for Iron from Caesar salad is 29% higher.
  • Pico de gallo contains 2 times more Sugar than Caesar salad. Pico de gallo contains 6.25g of Sugar, while Caesar salad contains 4.02g.

Food types used in this article are PACE, Pico De Gallo and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Pico de gallo 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Equal in Sodium - 454
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 62% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Contains more Calcium +∞%
Contains more Iron +∞%
Equal in Sodium - 454

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin A +15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 0% 0% 0% 0% 0% 0% 0% 0%
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 C +∞%
Contains more Vitamin A +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +102.8%
Contains more Other +20.2%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +235.8%
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 Water +102.8%
Contains more Other +20.2%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +235.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Caesar salad Opinion
Net carbs 9.38g 29.8g Caesar salad
Protein 0g 13.39g Caesar salad
Fats 0g 9.54g Caesar salad
Carbs 9.38g 31.5g Caesar salad
Calories 31kcal 265kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 6.25g 4.02g Caesar salad
Fiber 1.7g Caesar salad
Calcium 0mg 233mg Caesar salad
Iron 0mg 2.34mg Caesar salad
Magnesium 28mg Caesar salad
Phosphorus 231mg Caesar salad
Potassium 170mg Caesar salad
Sodium 469mg 454mg Caesar salad
Zinc 1.61mg Caesar salad
Copper 0.126mg Caesar salad
Manganese 0.321mg Caesar salad
Selenium 31.4µg Caesar salad
Vitamin A 313IU 360IU Caesar salad
Vitamin A RAE 78µg Caesar salad
Vitamin E 0.61mg Caesar salad
Vitamin C 3.8mg 0mg Pico de gallo
Vitamin B1 0.377mg Caesar salad
Vitamin B2 0.297mg Caesar salad
Vitamin B3 3.237mg Caesar salad
Vitamin B5 0.447mg Caesar salad
Vitamin B12 0.4µg Caesar salad
Vitamin K 5.9µg Caesar salad
Tryptophan 0.15mg Caesar salad
Threonine 0.393mg Caesar salad
Isoleucine 0.547mg Caesar salad
Leucine 1.137mg Caesar salad
Lysine 0.523mg Caesar salad
Methionine 0.3mg Caesar salad
Phenylalanine 0.717mg Caesar salad
Valine 0.7mg Caesar salad
Histidine 0.36mg Caesar salad
Cholesterol 0mg 24mg Pico de gallo
Saturated Fat 0g 4.206g Pico de gallo
Monounsaturated Fat 2.38g Caesar salad
Polyunsaturated fat 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
Pico de gallo 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
3%
Pico de gallo
29%
Caesar salad
Minerals Daily Need Coverage Score
6%
Pico de gallo
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Pico de gallo
Pico de gallo is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 4.206g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 15mg)
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. 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.