Caprese salad vs mujaddara: which is healthier?
They are about equally nutrient-dense: caprese salad scores 33/100 and mujaddara 35/100, 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
Mujaddara
168 kcal per 100 g. 1 plate: 300 g
Which to pick for your goal
- Fewer caloriesAbout even157 vs 168 kcal per 100 g
- More proteinCaprese salad8.6 vs 5 g per 100 g
- More fiberMujaddara0.7 vs 2.3 g per 100 g
- Less sugarAbout even1.5 vs 1.8 g per 100 g
- More potassiumAbout even170 vs 169 mg per 100 g
- Less saturated fatMujaddara5.6 vs 0.9 g per 100 g
Nutrition side by side
| Nutrient | Caprese salad, 100 g | Mujaddara, 100 g | Caprese salad, 170 g | Mujaddara, 300 g |
|---|---|---|---|---|
| Calories | 157 kcal | 168 kcal | 267 kcal | 504 kcal |
| Protein | 8.6 g | 5 g | 15 g | 15 g |
| Carbohydrates | 3.2 g | 24 g | 5.4 g | 72 g |
| Sugars | 1.5 g | 1.8 g | 2.6 g | 5.5 g |
| Fiber | 0.7 g | 2.3 g | 1.3 g | 7 g |
| Fat | 12 g | 6 g | 21 g | 18 g |
| Saturated fat | 5.6 g | 0.9 g | 9.6 g | 2.6 g |
| Vitamin C | 8.2 mg | 3.3 mg | 14 mg | 9.9 mg |
| Vitamin A | 93 µg | 0.4 µg | 158 µg | 1.3 µg |
| Potassium | 170 mg | 169 mg | 289 mg | 508 mg |
| Iron | 0.4 mg | 1.8 mg | 0.7 mg | 5.4 mg |
| Calcium | 191 mg | 21 mg | 325 mg | 64 mg |
| Magnesium | 15 mg | 15 mg | 25 mg | 46 mg |
| Sodium | 291 mg | 228 mg | 494 mg | 683 mg |
Last updated . Scores use the HowHealthyIs Score method.