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  6. Brown rice vs. Caesar salad

Brown rice vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between Brown rice and Caesar salad

  • Brown rice is richer in Manganese, yet Caesar salad is richer in Selenium, Calcium, Iron, Phosphorus, Vitamin B2, Vitamin B12, and Vitamin B1.
  • Daily need coverage for Selenium from Caesar salad is 47% higher.
  • Brown rice contains 3 times more Manganese than Caesar salad. Brown rice contains 0.974mg of Manganese, while Caesar salad contains 0.321mg.
  • Brown rice contains less Saturated Fat.

Food types used in this article are Rice, brown, long-grain, cooked and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Brown rice 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.
Brown rice
Brown rice
3
:
7
Caesar salad
Caesar salad
Contains more Magnesium +39.3%
Contains less Sodium -99.1%
Contains more Manganese +203.4%
Contains more Calcium +7666.7%
Contains more Iron +317.9%
Contains more Phosphorus +124.3%
Contains more Potassium +97.7%
Contains more Zinc +126.8%
Contains more Copper +18.9%
Contains more Selenium +441.4%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Caesar salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Contains more Magnesium +39.3%
Contains less Sodium -99.1%
Contains more Manganese +203.4%
Contains more Calcium +7666.7%
Contains more Iron +317.9%
Contains more Phosphorus +124.3%
Contains more Potassium +97.7%
Contains more Zinc +126.8%
Contains more Copper +18.9%
Contains more Selenium +441.4%

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.
Brown rice
Brown rice
2
:
8
Caesar salad
Caesar salad
Contains more Vitamin A +∞%
Contains more Vitamin E +258.8%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +330.4%
Contains more Vitamin B3 +26.4%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2850%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 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 +∞%
Contains more Vitamin E +258.8%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B2 +330.4%
Contains more Vitamin B3 +26.4%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Caesar salad
Caesar salad
Contains more Water +61.9%
Contains more Protein +388.7%
Contains more Fats +883.5%
Contains more Carbs +23.1%
Contains more Other +395.5%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 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 +61.9%
Contains more Protein +388.7%
Contains more Fats +883.5%
Contains more Carbs +23.1%
Contains more Other +395.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Caesar salad
Caesar salad
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +545%
Contains more Polyunsaturated fat +299.2%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 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 -93.8%
Contains more Monounsaturated Fat +545%
Contains more Polyunsaturated fat +299.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
6
Caesar salad
Caesar salad
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Starch - 25.29
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 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 Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Starch - 25.29

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Caesar salad Opinion
Net carbs 23.98g 29.8g Caesar salad
Protein 2.74g 13.39g Caesar salad
Fats 0.97g 9.54g Caesar salad
Carbs 25.58g 31.5g Caesar salad
Calories 123kcal 265kcal Caesar salad
Starch 24.79g 25.29g Caesar salad
Fructose 0g 1.13g Caesar salad
Sugar 0.24g 4.02g Brown rice
Fiber 1.6g 1.7g Caesar salad
Calcium 3mg 233mg Caesar salad
Iron 0.56mg 2.34mg Caesar salad
Magnesium 39mg 28mg Brown rice
Phosphorus 103mg 231mg Caesar salad
Potassium 86mg 170mg Caesar salad
Sodium 4mg 454mg Brown rice
Zinc 0.71mg 1.61mg Caesar salad
Copper 0.106mg 0.126mg Caesar salad
Manganese 0.974mg 0.321mg Brown rice
Selenium 5.8µg 31.4µg Caesar salad
Vitamin A 0IU 360IU Caesar salad
Vitamin A RAE 0µg 78µg Caesar salad
Vitamin E 0.17mg 0.61mg Caesar salad
Vitamin B1 0.178mg 0.377mg Caesar salad
Vitamin B2 0.069mg 0.297mg Caesar salad
Vitamin B3 2.561mg 3.237mg Caesar salad
Vitamin B5 0.38mg 0.447mg Caesar salad
Vitamin B6 0.123mg Brown rice
Folate 9µg Brown rice
Vitamin B12 0µg 0.4µg Caesar salad
Vitamin K 0.2µg 5.9µg Caesar salad
Tryptophan 0.033mg 0.15mg Caesar salad
Threonine 0.095mg 0.393mg Caesar salad
Isoleucine 0.109mg 0.547mg Caesar salad
Leucine 0.214mg 1.137mg Caesar salad
Lysine 0.099mg 0.523mg Caesar salad
Methionine 0.058mg 0.3mg Caesar salad
Phenylalanine 0.133mg 0.717mg Caesar salad
Valine 0.151mg 0.7mg Caesar salad
Histidine 0.066mg 0.36mg Caesar salad
Cholesterol 0mg 24mg Brown rice
Saturated Fat 0.26g 4.206g Brown rice
Monounsaturated Fat 0.369g 2.38g Caesar salad
Polyunsaturated fat 0.366g 1.461g Caesar salad
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
29%
Caesar salad
Minerals Daily Need Coverage Score
32%
Brown rice
65%
Caesar salad

Comparison summary

Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 16)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $2)
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 lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 450mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.946g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.