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Rice vs. Caesar salad — In-Depth Nutrition Comparison

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Important differences between rice and caesar salad

  • Rice has less selenium, phosphorus, calcium, vitamin B2, vitamin B1, vitamin B12, iron, and vitamin B3.
  • Caesar salad's daily need coverage for selenium is 43% more.
  • Rice is lower in saturated fat.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -99.8%
Contains more ManganeseManganese +47%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +2230%
Contains more PotassiumPotassium +385.7%
Contains more IronIron +95%
Contains more CopperCopper +82.6%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +437.2%
Contains more SeleniumSelenium +318.7%

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.
Rice
Rice
3
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% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1425%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B2Vitamin B2 +2184.6%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Rice Caesar salad DV% diff.
Selenium 7.5µg 31.4µg 43%
Phosphorus 43mg 231mg 27%
Vitamin B2 0.013mg 0.297mg 22%
Calcium 10mg 233mg 22%
Protein 2.69g 13.39g 21%
Sodium 1mg 454mg 20%
Saturated fat 0.077g 4.206g 19%
Vitamin B1 0.163mg 0.377mg 18%
Vitamin B12 0µg 0.4µg 17%
Folate 58µg 15%
Fats 0.28g 9.54g 14%
Iron 1.2mg 2.34mg 14%
Vitamin B3 1.476mg 3.237mg 11%
Zinc 0.49mg 1.61mg 10%
Starch 25.29g 10%
Polyunsaturated fat 0.076g 1.461g 9%
Vitamin A 0µg 78µg 9%
Cholesterol 0mg 24mg 8%
Vitamin B6 0.093mg 7%
Calories 130kcal 265kcal 7%
Manganese 0.472mg 0.321mg 7%
Monounsaturated fat 0.088g 2.38g 6%
Copper 0.069mg 0.126mg 6%
Fiber 0.4g 1.7g 5%
Vitamin K 0µg 5.9µg 5%
Potassium 35mg 170mg 4%
Magnesium 12mg 28mg 4%
Vitamin E 0.04mg 0.61mg 4%
Vitamin B5 0.39mg 0.447mg 1%
Fructose 1.13g 1%
Carbs 28.17g 31.5g 1%
Net carbs 27.77g 29.8g N/A
Sugar 0.05g 4.02g N/A
Choline 2.1mg 0%
Tryptophan 0.031mg 0.15mg 0%
Threonine 0.096mg 0.393mg 0%
Isoleucine 0.116mg 0.547mg 0%
Leucine 0.222mg 1.137mg 0%
Lysine 0.097mg 0.523mg 0%
Methionine 0.063mg 0.3mg 0%
Phenylalanine 0.144mg 0.717mg 0%
Valine 0.164mg 0.7mg 0%
Histidine 0.063mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +57.7%
Contains more ProteinProtein +397.8%
Contains more FatsFats +3307.1%
Contains more CarbsCarbs +11.8%
Contains more OtherOther +419%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -98.2%
Contains more Mono. FatMonounsaturated fat +2604.5%
Contains more Poly. FatPolyunsaturated fat +1822.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.