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Raisin vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on differences between raisins and caesar salad

  • Raisins are higher in copper and potassium, yet caesar salad is higher in selenium, vitamin B1, phosphorus, calcium, vitamin B12, and vitamin B3.
  • Caesar salad covers your daily selenium needs 56% more than raisins.
  • Raisins contain 4 times more potassium than caesar salad. While raisins contain 749mg of potassium, caesar salad contains only 170mg.
  • The amount of sodium in raisins is lower.
  • The glycemic index of caesar salad is lower.

Food varieties used in this article are Raisins, seedless and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Raisin 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.
Raisin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +14.3%
Contains more PotassiumPotassium +340.6%
Contains more CopperCopper +152.4%
Contains less SodiumSodium -97.6%
Contains more CalciumCalcium +366%
Contains more IronIron +24.5%
Contains more ZincZinc +631.8%
Contains more PhosphorusPhosphorus +128.7%
Contains more SeleniumSelenium +5133.3%
~equal in Manganese ~0.321mg

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.
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +∞%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin B1Vitamin B1 +255.7%
Contains more Vitamin B2Vitamin B2 +137.6%
Contains more Vitamin B3Vitamin B3 +322.6%
Contains more Vitamin B5Vitamin B5 +370.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +68.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +151.4%
Contains more ProteinProtein +336.2%
Contains more FatsFats +1973.9%
Contains more WaterWater +181.2%
Contains more OtherOther +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -98.6%
Contains more Mono. FatMonounsaturated fat +4566.7%
Contains more Poly. FatPolyunsaturated fat +3848.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 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 SucroseSucrose +∞%
Contains more GlucoseGlucose +2731.6%
Contains more FructoseFructose +2526.5%
Contains more StarchStarch +836.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Caesar salad DV% diff.
Selenium 0.6µg 31.4µg 56%
Fructose 29.68g 1.13g 36%
Vitamin B1 0.106mg 0.377mg 23%
Protein 3.07g 13.39g 21%
Copper 0.318mg 0.126mg 21%
Phosphorus 101mg 231mg 19%
Saturated fat 0.058g 4.206g 19%
Sodium 11mg 454mg 19%
Calcium 50mg 233mg 18%
Vitamin B12 0µg 0.4µg 17%
Potassium 749mg 170mg 17%
Carbs 79.18g 31.5g 16%
Vitamin B3 0.766mg 3.237mg 15%
Fats 0.46g 9.54g 14%
Vitamin B6 0.174mg 13%
Vitamin B2 0.125mg 0.297mg 13%
Zinc 0.22mg 1.61mg 13%
Starch 2.7g 25.29g 9%
Vitamin A 0µg 78µg 9%
Polyunsaturated fat 0.037g 1.461g 9%
Fiber 3.7g 1.7g 8%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.095mg 0.447mg 7%
Monounsaturated fat 0.051g 2.38g 6%
Iron 1.88mg 2.34mg 6%
Vitamin E 0.12mg 0.61mg 3%
Vitamin C 2.3mg 0mg 3%
Choline 11.1mg 2%
Calories 299kcal 265kcal 2%
Vitamin K 3.5µg 5.9µg 2%
Folate 5µg 1%
Manganese 0.299mg 0.321mg 1%
Magnesium 32mg 28mg 1%
Net carbs 75.48g 29.8g N/A
Sugar 59.19g 4.02g N/A
Tryptophan 0.05mg 0.15mg 0%
Threonine 0.077mg 0.393mg 0%
Isoleucine 0.057mg 0.547mg 0%
Leucine 0.096mg 1.137mg 0%
Lysine 0.084mg 0.523mg 0%
Methionine 0.021mg 0.3mg 0%
Phenylalanine 0.065mg 0.717mg 0%
Valine 0.083mg 0.7mg 0%
Histidine 0.072mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Raisin
27%
Caesar salad
Minerals Daily Need Coverage Score
37%
Raisin
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 443mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 4.148g)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 55.17g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 14)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $1)
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

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.