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Blue cheese vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between blue cheese and lettuce?

  • Blue cheese is higher in phosphorus, vitamin B12, calcium, vitamin B5, and selenium, yet lettuce is higher in vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 134% more.
  • The amount of cholesterol in lettuce is lower.

We used Cheese, blue and Lettuce, green leaf, raw types in this article.

Infographic

Blue cheese vs Lettuce 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +76.9%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +32%
Contains more CopperCopper +37.9%
Contains more ZincZinc +1377.8%
Contains more PhosphorusPhosphorus +1234.5%
Contains more SeleniumSelenium +2316.7%
Contains more IronIron +177.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +2677.8%

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.
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +377.5%
Contains more Vitamin B3Vitamin B3 +170.9%
Contains more Vitamin B5Vitamin B5 +1190.3%
Contains more Vitamin B6Vitamin B6 +84.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +86.9%
Contains more Vitamin B1Vitamin B1 +141.4%
Contains more Vitamin KVitamin K +5162.5%
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Blue cheese Lettuce DV% diff.
Vitamin K 2.4µg 126.3µg 103%
Saturated fat 18.669g 0.02g 85%
Vitamin B12 1.22µg 0µg 51%
Phosphorus 387mg 29mg 51%
Calcium 528mg 36mg 49%
Sodium 1146mg 28mg 49%
Fats 28.74g 0.15g 44%
Protein 21.4g 1.36g 40%
Vitamin B5 1.729mg 0.134mg 32%
Selenium 14.5µg 0.6µg 25%
Cholesterol 75mg 0mg 25%
Zinc 2.66mg 0.18mg 23%
Vitamin B2 0.382mg 0.08mg 23%
Monounsaturated fat 7.778g 0.006g 19%
Vitamin A 198µg 370µg 19%
Calories 353kcal 15kcal 17%
Vitamin C 0mg 9.2mg 10%
Manganese 0.009mg 0.25mg 10%
Iron 0.31mg 0.86mg 7%
Vitamin B6 0.166mg 0.09mg 6%
Fiber 0g 1.3g 5%
Polyunsaturated fat 0.8g 0.082g 5%
Vitamin B3 1.016mg 0.375mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.029mg 0.07mg 3%
Vitamin D 21IU 0IU 3%
Potassium 256mg 194mg 2%
Magnesium 23mg 13mg 2%
Copper 0.04mg 0.029mg 1%
Folate 36µg 38µg 1%
Fructose 0.43g 1%
Carbs 2.34g 2.87g 0%
Net carbs 2.34g 1.57g N/A
Sugar 0.5g 0.78g N/A
Vitamin E 0.25mg 0.22mg 0%
Choline 15.4mg 13.6mg 0%
Tryptophan 0.312mg 0.009mg 0%
Threonine 0.785mg 0.059mg 0%
Isoleucine 1.124mg 0.084mg 0%
Leucine 1.919mg 0.079mg 0%
Lysine 1.852mg 0.084mg 0%
Methionine 0.584mg 0.016mg 0%
Phenylalanine 1.087mg 0.055mg 0%
Valine 1.556mg 0.07mg 0%
Histidine 0.758mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1473.5%
Contains more FatsFats +19060%
Contains more OtherOther +698.4%
Contains more CarbsCarbs +22.6%
Contains more WaterWater +124%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +129533.3%
Contains more Poly. FatPolyunsaturated fat +875.6%
Contains less Sat. FatSaturated fat -99.9%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.