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Walnut vs. Caesar salad — In-Depth Nutrition Comparison

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Important differences between walnut and caesar salad

  • Walnut has more copper, manganese, magnesium, fiber, phosphorus, and zinc; however, caesar salad has more selenium, vitamin B12, and calcium.
  • Walnut's daily need coverage for copper is 162% more.
  • Walnut has 11 times more manganese than caesar salad. Walnut has 3.414mg of manganese, while caesar salad has 0.321mg.
  • Walnut is lower in sodium.
  • Caesar salad has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Walnut 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.
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +464.3%
Contains more PotassiumPotassium +159.4%
Contains more IronIron +24.4%
Contains more CopperCopper +1158.7%
Contains more ZincZinc +91.9%
Contains more PhosphorusPhosphorus +49.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +963.6%
Contains more CalciumCalcium +137.8%
Contains more SeleniumSelenium +540.8%

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.
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 EVitamin E +14.8%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +7700%
Contains more Vitamin B1Vitamin B1 +10.6%
Contains more Vitamin B2Vitamin B2 +98%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +118.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 ProteinProtein +13.7%
Contains more FatsFats +583.5%
Contains more CarbsCarbs +129.8%
Contains more WaterWater +966.1%
Contains more OtherOther +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +275.3%
Contains more Poly. FatPolyunsaturated fat +3128.9%
Contains less Sat. FatSaturated fat -31.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
86% 3% 4% 6%
Starch: 25.29 g
Sucrose: 0 g
Glucose: 0.98 g
Fructose: 1.13 g
Lactose: 0.07 g
Maltose: 1.67 g
Galactose: 0.16 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +42050%
Contains more GlucoseGlucose +1125%
Contains more FructoseFructose +1155.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Caesar salad DV% diff.
Polyunsaturated fat 47.174g 1.461g 305%
Copper 1.586mg 0.126mg 162%
Manganese 3.414mg 0.321mg 134%
Fats 65.21g 9.54g 86%
Selenium 4.9µg 31.4µg 48%
Vitamin B6 0.537mg 41%
Magnesium 158mg 28mg 31%
Folate 98µg 25%
Sodium 2mg 454mg 20%
Fiber 6.7g 1.7g 20%
Calories 654kcal 265kcal 19%
Vitamin B12 0µg 0.4µg 17%
Monounsaturated fat 8.933g 2.38g 16%
Phosphorus 346mg 231mg 16%
Calcium 98mg 233mg 14%
Vitamin B3 1.125mg 3.237mg 13%
Zinc 3.09mg 1.61mg 13%
Vitamin B2 0.15mg 0.297mg 11%
Starch 0.06g 25.29g 10%
Saturated fat 6.126g 4.206g 9%
Vitamin A 1µg 78µg 9%
Potassium 441mg 170mg 8%
Cholesterol 0mg 24mg 8%
Iron 2.91mg 2.34mg 7%
Choline 39.2mg 7%
Carbs 13.71g 31.5g 6%
Protein 15.23g 13.39g 4%
Vitamin B1 0.341mg 0.377mg 3%
Vitamin K 2.7µg 5.9µg 3%
Vitamin B5 0.57mg 0.447mg 2%
Fructose 0.09g 1.13g 1%
Vitamin E 0.7mg 0.61mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 29.8g N/A
Sugar 2.61g 4.02g N/A
Tryptophan 0.17mg 0.15mg 0%
Threonine 0.596mg 0.393mg 0%
Isoleucine 0.625mg 0.547mg 0%
Leucine 1.17mg 1.137mg 0%
Lysine 0.424mg 0.523mg 0%
Methionine 0.236mg 0.3mg 0%
Phenylalanine 0.711mg 0.717mg 0%
Valine 0.753mg 0.7mg 0%
Histidine 0.391mg 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
Walnut Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
27%
Caesar salad
Minerals Daily Need Coverage Score
152%
Walnut
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 452mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Caesar salad
Caesar salad is lower in Saturated fat (difference - 1.92g)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.