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  6. Vegetable oil vs. Caesar salad

Vegetable oil vs. Caesar salad — In-Depth Nutrition Comparison

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Important differences between vegetable oil and caesar salad

  • Vegetable oil has more vitamin E; however, caesar salad has more selenium, phosphorus, vitamin B1, iron, calcium, vitamin B2, and vitamin B3.
  • Vegetable oil's daily need coverage for vitamin E is 94% more.
  • Vegetable oil has 3 times more saturated fat than caesar salad. Vegetable oil has 14.367g of saturated fat, while caesar salad has 4.206g.
  • Caesar salad has a higher glycemic index than vegetable oil.

The food varieties used in the comparison are Oil, corn, peanut, and olive and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1700%
Contains more CopperCopper +∞%
Contains more ZincZinc +7950%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +2323%
Contains more Vitamin KVitamin K +255.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~mg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Caesar salad DV% diff.
Polyunsaturated fat 33.033g 1.461g 210%
Fats 100g 9.54g 139%
Monounsaturated fat 48.033g 2.38g 114%
Vitamin E 14.78mg 0.61mg 94%
Selenium 0µg 31.4µg 57%
Saturated fat 14.367g 4.206g 46%
Phosphorus 0mg 231mg 33%
Calories 884kcal 265kcal 31%
Vitamin B1 0mg 0.377mg 31%
Iron 0.13mg 2.34mg 28%
Protein 0g 13.39g 27%
Vitamin B2 0mg 0.297mg 23%
Calcium 0mg 233mg 23%
Sodium 0mg 454mg 20%
Vitamin B3 0mg 3.237mg 20%
Vitamin B12 0µg 0.4µg 17%
Manganese 0mg 0.321mg 14%
Zinc 0.02mg 1.61mg 14%
Copper 0mg 0.126mg 14%
Vitamin K 21µg 5.9µg 13%
Carbs 0g 31.5g 11%
Starch 25.29g 10%
Vitamin B5 0mg 0.447mg 9%
Vitamin A 0µg 78µg 9%
Cholesterol 0mg 24mg 8%
Magnesium 0mg 28mg 7%
Fiber 0g 1.7g 7%
Potassium 0mg 170mg 5%
Fructose 1.13g 1%
Net carbs 0g 29.8g N/A
Sugar 0g 4.02g N/A
Choline 0.2mg 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +948.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +1918.2%
Contains more Poly. FatPolyunsaturated fat +2161%
Contains less Sat. FatSaturated fat -70.7%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.