Caprese salad vs lasagna: which is healthier?
They are about equally nutrient-dense: caprese salad scores 33/100 and lasagna 34/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Caprese salad
157 kcal per 100 g. 1 starter plate: 170 g
Lasagna
167 kcal per 100 g. 1 piece: 300 g
Which to pick for your goal
- Fewer caloriesAbout even157 vs 167 kcal per 100 g
- More proteinAbout even8.6 vs 8.4 g per 100 g
- More fiberAbout even0.7 vs 1.2 g per 100 g
- Less sugarCaprese salad1.5 vs 3.5 g per 100 g
- More potassiumLasagna170 vs 249 mg per 100 g
- Less saturated fatLasagna5.6 vs 3.8 g per 100 g
Nutrition side by side
| Nutrient | Caprese salad, 100 g | Lasagna, 100 g | Caprese salad, 170 g | Lasagna, 300 g |
|---|---|---|---|---|
| Calories | 157 kcal | 167 kcal | 267 kcal | 501 kcal |
| Protein | 8.6 g | 8.4 g | 15 g | 25 g |
| Carbohydrates | 3.2 g | 14 g | 5.4 g | 43 g |
| Sugars | 1.5 g | 3.5 g | 2.6 g | 11 g |
| Fiber | 0.7 g | 1.2 g | 1.3 g | 3.5 g |
| Fat | 12 g | 8.2 g | 21 g | 24 g |
| Saturated fat | 5.6 g | 3.8 g | 9.6 g | 11 g |
| Vitamin C | 8.2 mg | 3.2 mg | 14 mg | 9.7 mg |
| Vitamin A | 93 µg | 79 µg | 158 µg | 236 µg |
| Potassium | 170 mg | 249 mg | 289 mg | 746 mg |
| Iron | 0.4 mg | 1.1 mg | 0.7 mg | 3.4 mg |
| Calcium | 191 mg | 103 mg | 325 mg | 309 mg |
| Magnesium | 15 mg | 22 mg | 25 mg | 66 mg |
| Sodium | 291 mg | 255 mg | 494 mg | 764 mg |
Last updated . Scores use the HowHealthyIs Score method.