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Scrambled egg vs. Caesar salad — In-Depth Nutrition Comparison

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A recap on the differences between scrambled egg and caesar salad

  • Scrambled egg is higher in vitamin B12, vitamin B2, and vitamin B5, yet caesar salad is higher in vitamin B1, vitamin B3, calcium, selenium, and manganese.
  • Scrambled egg covers your daily cholesterol needs 134% more than caesar salad.
  • Scrambled egg contains 3 times more vitamin B12 than caesar salad. While scrambled egg contains 1.01µg of vitamin B12, caesar salad contains only 0.4µg.
  • The amount of cholesterol in caesar salad is lower.
  • The glycemic index of scrambled egg is lower.

Food varieties used in this article are Fast foods, egg, scrambled and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Scrambled egg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
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 -58.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +308.8%
Contains more PotassiumPotassium +15.6%
Contains more CopperCopper +88.1%
Contains more ManganeseManganese +646.5%
Contains more SeleniumSelenium +39.6%
~equal in Iron ~2.34mg
~equal in Zinc ~1.61mg
~equal in Phosphorus ~231mg

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.
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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
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 AVitamin A +125.6%
Contains more Vitamin EVitamin E +57.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75.1%
Contains more Vitamin B5Vitamin B5 +110.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +152.5%
Contains more Vitamin KVitamin K +52.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +371.3%
Contains more Vitamin B3Vitamin B3 +1441.4%

All nutrients comparison - raw data values

Nutrient Scrambled egg Caesar salad DV% diff.
Cholesterol 426mg 24mg 134%
Choline 180.6mg 33%
Vitamin B1 0.08mg 0.377mg 25%
Vitamin B12 1.01µg 0.4µg 25%
Vitamin B3 0.21mg 3.237mg 19%
Calcium 57mg 233mg 18%
Vitamin B2 0.52mg 0.297mg 17%
Selenium 22.5µg 31.4µg 16%
Vitamin B6 0.19mg 15%
Manganese 0.043mg 0.321mg 12%
Sodium 187mg 454mg 12%
Vitamin A 176µg 78µg 11%
Carbs 2.08g 31.5g 10%
Fats 16.18g 9.54g 10%
Vitamin B5 0.94mg 0.447mg 10%
Starch 25.29g 10%
Monounsaturated fat 5.889g 2.38g 9%
Saturated fat 6.153g 4.206g 9%
Fiber 0g 1.7g 7%
Copper 0.067mg 0.126mg 7%
Folate 29µg 7%
Vitamin D 46IU 0IU 6%
Vitamin D 1.1µg 0µg 6%
Vitamin C 3.3mg 0mg 4%
Vitamin K 9µg 5.9µg 3%
Polyunsaturated fat 1.969g 1.461g 3%
Calories 212kcal 265kcal 3%
Iron 2.59mg 2.34mg 3%
Magnesium 14mg 28mg 3%
Phosphorus 242mg 231mg 2%
Vitamin E 0.96mg 0.61mg 2%
Protein 13.84g 13.39g 1%
Fructose 1.13g 1%
Potassium 147mg 170mg 1%
Net carbs 2.08g 29.8g N/A
Sugar 1.64g 4.02g N/A
Zinc 1.66mg 1.61mg 0%
Tryptophan 0.212mg 0.15mg 0%
Threonine 0.657mg 0.393mg 0%
Isoleucine 0.836mg 0.547mg 0%
Leucine 1.185mg 1.137mg 0%
Lysine 0.913mg 0.523mg 0%
Methionine 0.427mg 0.3mg 0%
Phenylalanine 0.75mg 0.717mg 0%
Valine 0.96mg 0.7mg 0%
Histidine 0.325mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 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 FatsFats +69.6%
Contains more WaterWater +53.7%
Contains more CarbsCarbs +1414.4%
Contains more OtherOther +81.7%
~equal in Protein ~13.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 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 more Mono. FatMonounsaturated fat +147.4%
Contains more Poly. FatPolyunsaturated fat +34.8%
Contains less Sat. FatSaturated fat -31.6%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.