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Salsa vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on differences between salsa and caesar salad

  • Caesar salad is higher than salsa in selenium, phosphorus, vitamin B1, calcium, vitamin B2, vitamin B12, vitamin B3, and zinc.
  • Caesar salad covers your daily selenium needs 56% more than salsa.
  • The amount of saturated fat in salsa is lower.

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

Infographic

Salsa 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.
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 PotassiumPotassium +58.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +1841.7%
Contains more CopperCopper +31.3%
Contains more ZincZinc +847.1%
Contains more PhosphorusPhosphorus +670%
Contains more SeleniumSelenium +7750%
~equal in Iron ~2.34mg
~equal in Sodium ~454mg

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.
Salsa
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
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 Vitamin AVitamin A +178.6%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B2Vitamin B2 +890%
Contains more Vitamin B3Vitamin B3 +199.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +106.7%
Contains more ProteinProtein +792.7%
Contains more FatsFats +4670%
Contains more CarbsCarbs +350%
Contains more OtherOther +36.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 -99.3%
Contains more Mono. FatMonounsaturated fat +14775%
Contains more Poly. FatPolyunsaturated fat +1265.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa 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
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Salsa Caesar salad DV% diff.
Selenium 0.4µg 31.4µg 56%
Phosphorus 30mg 231mg 29%
Vitamin B1 0.05mg 0.377mg 27%
Protein 1.5g 13.39g 24%
Calcium 12mg 233mg 22%
Vitamin B2 0.03mg 0.297mg 21%
Saturated fat 0.029g 4.206g 19%
Vitamin B12 0µg 0.4µg 17%
Fats 0.2g 9.54g 14%
Manganese 0.321mg 14%
Zinc 0.17mg 1.61mg 13%
Vitamin B3 1.08mg 3.237mg 13%
Vitamin B6 0.149mg 11%
Calories 36kcal 265kcal 11%
Starch 25.29g 10%
Vitamin B5 0.447mg 9%
Polyunsaturated fat 0.107g 1.461g 9%
Carbs 7g 31.5g 8%
Cholesterol 0mg 24mg 8%
Monounsaturated fat 0.016g 2.38g 6%
Vitamin A 28µg 78µg 6%
Folate 19µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Vitamin C 4mg 0mg 4%
Copper 0.096mg 0.126mg 3%
Magnesium 16mg 28mg 3%
Potassium 270mg 170mg 3%
Fructose 1.13g 1%
Iron 2.24mg 2.34mg 1%
Sodium 430mg 454mg 1%
Fiber 1.4g 1.7g 1%
Net carbs 5.6g 29.8g N/A
Sugar 4.02g N/A
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 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
Salsa 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
9%
Salsa
27%
Caesar salad
Minerals Daily Need Coverage Score
23%
Salsa
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 4.177g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 50)
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.