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Zucchini vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between zucchini and caesar salad

  • Zucchini is richer in vitamin C, yet caesar salad is richer in selenium, vitamin B1, phosphorus, iron, calcium, vitamin B3, and vitamin B12.
  • Daily need coverage for selenium for caesar salad is 57% higher.
  • Zucchini contains less saturated fat.
  • Zucchini has a lower glycemic index than caesar salad.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 PotassiumPotassium +53.5%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +1356.3%
Contains more IronIron +532.4%
Contains more CopperCopper +137.7%
Contains more ZincZinc +403.1%
Contains more PhosphorusPhosphorus +507.9%
Contains more ManganeseManganese +81.4%
Contains more SeleniumSelenium +15600%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +680%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B2Vitamin B2 +216%
Contains more Vitamin B3Vitamin B3 +617.7%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +37.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +118.5%
Contains more ProteinProtein +1006.6%
Contains more FatsFats +2881.3%
Contains more CarbsCarbs +912.9%
Contains more OtherOther +282.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +21536.4%
Contains more Poly. FatPolyunsaturated fat +1505.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 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 FructoseFructose +22.1%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0.98g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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 ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Zucchini Caesar salad DV% diff.
Selenium 0.2µg 31.4µg 57%
Phosphorus 38mg 231mg 28%
Vitamin B1 0.045mg 0.377mg 28%
Iron 0.37mg 2.34mg 25%
Protein 1.21g 13.39g 24%
Calcium 16mg 233mg 22%
Vitamin C 17.9mg 0mg 20%
Saturated fat 0.084g 4.206g 19%
Sodium 8mg 454mg 19%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.451mg 3.237mg 17%
Vitamin B2 0.094mg 0.297mg 16%
Fats 0.32g 9.54g 14%
Vitamin B6 0.163mg 13%
Calories 17kcal 265kcal 12%
Zinc 0.32mg 1.61mg 12%
Starch 0g 25.29g 10%
Polyunsaturated fat 0.091g 1.461g 9%
Carbs 3.11g 31.5g 9%
Copper 0.053mg 0.126mg 8%
Vitamin A 10µg 78µg 8%
Cholesterol 0mg 24mg 8%
Folate 24µg 6%
Manganese 0.177mg 0.321mg 6%
Monounsaturated fat 0.011g 2.38g 6%
Vitamin B5 0.204mg 0.447mg 5%
Vitamin E 0.12mg 0.61mg 3%
Fiber 1g 1.7g 3%
Potassium 261mg 170mg 3%
Choline 9.5mg 2%
Magnesium 18mg 28mg 2%
Vitamin K 4.3µg 5.9µg 1%
Net carbs 2.11g 29.8g N/A
Sugar 2.5g 4.02g N/A
Tryptophan 0.01mg 0.15mg 0%
Threonine 0.029mg 0.393mg 0%
Isoleucine 0.044mg 0.547mg 0%
Leucine 0.071mg 1.137mg 0%
Lysine 0.067mg 0.523mg 0%
Methionine 0.018mg 0.3mg 0%
Phenylalanine 0.043mg 0.717mg 0%
Valine 0.054mg 0.7mg 0%
Histidine 0.026mg 0.36mg 0%
Fructose 1.38g 1.13g 0%
Omega-3 - ALA 0.061g 0.155g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
15%
Zucchini
27%
Caesar salad
Minerals Daily Need Coverage Score
12%
Zucchini
65%
Caesar salad

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 446mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 4.122g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 35)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.4)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.