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Wafer vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between wafer and caesar salad

  • Wafer is richer in copper, iron, and manganese, yet caesar salad is richer in selenium, calcium, vitamin B1, phosphorus, vitamin B12, and vitamin A.
  • Daily need coverage for selenium for caesar salad is 47% higher.
  • Wafer contains 4 times more copper than caesar salad. Wafer contains 0.463mg of copper, while caesar salad contains 0.126mg.
  • Wafer contains less cholesterol.
  • Caesar salad has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Wafer 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.
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +89.3%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +71.4%
Contains more CopperCopper +267.5%
Contains more ManganeseManganese +116.8%
Contains more CalciumCalcium +651.6%
Contains more ZincZinc +47.7%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -21.7%
Contains more SeleniumSelenium +450.9%

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.
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +18%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +17.3%
Contains more Vitamin B12Vitamin B12 +344.4%
Contains more Vitamin KVitamin K +145.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 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 +48.8%
Contains more CarbsCarbs +130.8%
Contains more ProteinProtein +102.9%
Contains more WaterWater +864.2%
~equal in Other ~2.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +104.4%
Contains more Poly. FatPolyunsaturated fat +184.3%
~equal in Saturated fat ~4.206g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Caesar salad
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Caesar salad DV% diff.
Selenium 5.7µg 31.4µg 47%
Copper 0.463mg 0.126mg 37%
Iron 4.01mg 2.34mg 21%
Calcium 31mg 233mg 20%
Polyunsaturated fat 4.153g 1.461g 18%
Manganese 0.696mg 0.321mg 16%
Vitamin B1 0.203mg 0.377mg 15%
Protein 6.6g 13.39g 14%
Carbs 72.7g 31.5g 14%
Phosphorus 132mg 231mg 14%
Vitamin B12 0.09µg 0.4µg 13%
Folate 47µg 12%
Starch 25.29g 10%
Vitamin A 3µg 78µg 8%
Calories 433kcal 265kcal 8%
Fiber 3.4g 1.7g 7%
Cholesterol 2mg 24mg 7%
Fats 14.2g 9.54g 7%
Magnesium 53mg 28mg 6%
Monounsaturated fat 4.865g 2.38g 6%
Zinc 1.09mg 1.61mg 5%
Sodium 580mg 454mg 5%
Vitamin B6 0.051mg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Vitamin K 2.4µg 5.9µg 3%
Vitamin B3 2.858mg 3.237mg 2%
Vitamin B2 0.266mg 0.297mg 2%
Vitamin B5 0.381mg 0.447mg 1%
Fructose 1.13g 1%
Vitamin E 0.72mg 0.61mg 1%
Potassium 210mg 170mg 1%
Net carbs 69.3g 29.8g N/A
Sugar 37.43g 4.02g N/A
Saturated fat 4.241g 4.206g 0%
Tryptophan 0.096mg 0.15mg 0%
Threonine 0.22mg 0.393mg 0%
Isoleucine 0.261mg 0.547mg 0%
Leucine 0.447mg 1.137mg 0%
Lysine 0.281mg 0.523mg 0%
Methionine 0.105mg 0.3mg 0%
Phenylalanine 0.308mg 0.717mg 0%
Valine 0.323mg 0.7mg 0%
Histidine 0.128mg 0.36mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
21%
Wafer
27%
Caesar salad
Minerals Daily Need Coverage Score
65%
Wafer
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Caesar salad
Caesar salad is lower in Sugar (difference - 33.41g)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 126mg)
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 0.034999999999999g)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 11)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.