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Rye vs. Caesar salad — In-Depth Nutrition Comparison

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How are rye and caesar salad different?

  • Rye is higher in manganese, fiber, copper, vitamin B5, and magnesium; however, caesar salad is richer in selenium, calcium, and vitamin B12.
  • Daily need coverage for manganese for rye is 98% higher.
  • Rye contains 9 times more fiber than caesar salad. While rye contains 15.1g of fiber, caesar salad contains only 1.7g.
  • Rye has less saturated fat.
  • Rye has a lower glycemic index (34) than caesar salad (50).

Rye grain and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust are the varieties used in this article.

Infographic

Rye vs Caesar salad infographic
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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.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +292.9%
Contains more PotassiumPotassium +200%
Contains more IronIron +12.4%
Contains more CopperCopper +191.3%
Contains more ZincZinc +64.6%
Contains more PhosphorusPhosphorus +43.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +702.8%
Contains more CalciumCalcium +870.8%
Contains more SeleniumSelenium +125.9%

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.
Rye
Rye
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +39.3%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B5Vitamin B5 +225.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +7700%
Contains more Vitamin B1Vitamin B1 +19.3%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~5.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +140.8%
Contains more ProteinProtein +29.5%
Contains more FatsFats +485.3%
Contains more WaterWater +309.3%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -95.3%
Contains more Mono. FatMonounsaturated fat +1044.2%
Contains more Poly. FatPolyunsaturated fat +90.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 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 StarchStarch +∞%
Contains more GlucoseGlucose +512.5%
Contains more FructoseFructose +927.3%
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.
Rye Caesar salad
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Caesar salad DV% diff.
Manganese 2.577mg 0.321mg 98%
Fiber 15.1g 1.7g 54%
Selenium 13.9µg 31.4µg 32%
Copper 0.367mg 0.126mg 27%
Vitamin B6 0.294mg 23%
Calcium 24mg 233mg 21%
Sodium 2mg 454mg 20%
Vitamin B5 1.456mg 0.447mg 20%
Magnesium 110mg 28mg 20%
Saturated fat 0.197g 4.206g 18%
Vitamin B12 0µg 0.4µg 17%
Carbs 75.86g 31.5g 15%
Phosphorus 332mg 231mg 14%
Fats 1.63g 9.54g 12%
Folate 38µg 10%
Starch 25.29g 10%
Potassium 510mg 170mg 10%
Zinc 2.65mg 1.61mg 9%
Vitamin A 1µg 78µg 9%
Cholesterol 0mg 24mg 8%
Choline 30.4mg 6%
Protein 10.34g 13.39g 6%
Vitamin B3 4.27mg 3.237mg 6%
Monounsaturated fat 0.208g 2.38g 5%
Vitamin B1 0.316mg 0.377mg 5%
Polyunsaturated fat 0.767g 1.461g 5%
Calories 338kcal 265kcal 4%
Vitamin B2 0.251mg 0.297mg 4%
Iron 2.63mg 2.34mg 4%
Vitamin E 0.85mg 0.61mg 2%
Fructose 0.11g 1.13g 1%
Net carbs 60.76g 29.8g N/A
Sugar 0.98g 4.02g N/A
Vitamin K 5.9µg 5.9µg 0%
Tryptophan 0.108mg 0.15mg 0%
Threonine 0.289mg 0.393mg 0%
Isoleucine 0.208mg 0.547mg 0%
Leucine 0.563mg 1.137mg 0%
Lysine 0.286mg 0.523mg 0%
Methionine 0.153mg 0.3mg 0%
Phenylalanine 0.435mg 0.717mg 0%
Valine 0.317mg 0.7mg 0%
Histidine 0.189mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
27%
Caesar salad
Minerals Daily Need Coverage Score
98%
Rye
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 4.009g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.