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  6. Wakame vs. Caesar salad

Wakame vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between Wakame and Caesar salad?

  • Wakame is richer in Manganese, Magnesium, and Copper, while Caesar salad is higher in Selenium, Vitamin B1, Phosphorus, Vitamin B12, and Zinc.
  • Caesar salad's daily need coverage for Selenium is 56% higher.
  • Caesar salad has 4 times less Manganese than Wakame. Wakame has 1.4mg of Manganese, while Caesar salad has 0.321mg.
  • Caesar salad is lower in Sodium.

We used Seaweed, wakame, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Wakame 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.
Wakame
Wakame
3
:
7
Caesar salad
Caesar salad
Contains more Magnesium +282.1%
Contains more Copper +125.4%
Contains more Manganese +336.1%
Contains more Calcium +55.3%
Contains more Phosphorus +188.8%
Contains more Potassium +240%
Contains less Sodium -47.9%
Contains more Zinc +323.7%
Contains more Selenium +4385.7%
Equal in Iron - 2.34
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Caesar salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 88% 20% 99% 15% 60% 44% 42% 42% 172%
Contains more Magnesium +282.1%
Contains more Copper +125.4%
Contains more Manganese +336.1%
Contains more Calcium +55.3%
Contains more Phosphorus +188.8%
Contains more Potassium +240%
Contains less Sodium -47.9%
Contains more Zinc +323.7%
Contains more Selenium +4385.7%
Equal in Iron - 2.34

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.
Wakame
Wakame
5
:
5
Caesar salad
Caesar salad
Contains more Vitamin E +63.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.9%
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +102.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +11.3%
Equal in Vitamin A - 360
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Caesar salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 0% 0% 95% 69% 61% 27% 0% 0% 50% 15%
Contains more Vitamin E +63.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.9%
Contains more Vitamin B1 +528.3%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +102.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +11.3%
Equal in Vitamin A - 360

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Caesar salad
Caesar salad
Contains more Water +84.4%
Contains more Other +230.3%
Contains more Protein +341.9%
Contains more Fats +1390.6%
Contains more Carbs +244.6%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Caesar salad
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 Water +84.4%
Contains more Other +230.3%
Contains more Protein +341.9%
Contains more Fats +1390.6%
Contains more Carbs +244.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Caesar salad
Caesar salad
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +4003.4%
Contains more Polyunsaturated fat +570.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Caesar salad
52% 30% 18%
Saturated Fat: 4.206 g
Monounsaturated Fat: 2.38 g
Polyunsaturated fat: 1.461 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +4003.4%
Contains more Polyunsaturated fat +570.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Caesar salad Opinion
Net carbs 8.64g 29.8g Caesar salad
Protein 3.03g 13.39g Caesar salad
Fats 0.64g 9.54g Caesar salad
Carbs 9.14g 31.5g Caesar salad
Calories 45kcal 265kcal Caesar salad
Starch 25.29g Caesar salad
Fructose 1.13g Caesar salad
Sugar 0.65g 4.02g Wakame
Fiber 0.5g 1.7g Caesar salad
Calcium 150mg 233mg Caesar salad
Iron 2.18mg 2.34mg Caesar salad
Magnesium 107mg 28mg Wakame
Phosphorus 80mg 231mg Caesar salad
Potassium 50mg 170mg Caesar salad
Sodium 872mg 454mg Caesar salad
Zinc 0.38mg 1.61mg Caesar salad
Copper 0.284mg 0.126mg Wakame
Manganese 1.4mg 0.321mg Wakame
Selenium 0.7µg 31.4µg Caesar salad
Vitamin A 360IU 360IU
Vitamin A RAE 18µg 78µg Caesar salad
Vitamin E 1mg 0.61mg Wakame
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.377mg Caesar salad
Vitamin B2 0.23mg 0.297mg Caesar salad
Vitamin B3 1.6mg 3.237mg Caesar salad
Vitamin B5 0.697mg 0.447mg Wakame
Vitamin B6 0.002mg Wakame
Folate 196µg Wakame
Vitamin B12 0µg 0.4µg Caesar salad
Vitamin K 5.3µg 5.9µg Caesar salad
Tryptophan 0.035mg 0.15mg Caesar salad
Threonine 0.165mg 0.393mg Caesar salad
Isoleucine 0.087mg 0.547mg Caesar salad
Leucine 0.257mg 1.137mg Caesar salad
Lysine 0.112mg 0.523mg Caesar salad
Methionine 0.063mg 0.3mg Caesar salad
Phenylalanine 0.112mg 0.717mg Caesar salad
Valine 0.209mg 0.7mg Caesar salad
Histidine 0.015mg 0.36mg Caesar salad
Cholesterol 0mg 24mg Wakame
Saturated Fat 0.13g 4.206g Wakame
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 2.38g Caesar salad
Polyunsaturated fat 0.218g 1.461g Caesar salad
Omega-3 - ALA 0.155g Caesar salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Caesar salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Wakame
29%
Caesar salad
Minerals Daily Need Coverage Score
65%
Wakame
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 3.37g)
Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 4.076g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 50)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 418mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.