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  6. Goat cheese vs. Lettuce

Goat cheese vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between goat cheese and lettuce

  • Goat cheese has more copper, phosphorus, vitamin B2, and calcium; however, lettuce is richer in vitamin A, vitamin K, and vitamin C.
  • Lettuce covers your daily vitamin A needs 119% more than goat cheese.
  • Lettuce has a higher glycemic index. The glycemic index of lettuce is 32, while the glycemic index of goat cheese is 0.

Specific food types used in this comparison are Cheese, goat, semisoft type and Lettuce, green leaf, raw.

Infographic

Goat cheese vs Lettuce infographic
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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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +123.1%
Contains more CalciumCalcium +727.8%
Contains more IronIron +88.4%
Contains more CopperCopper +1844.8%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +1193.1%
Contains more SeleniumSelenium +533.3%
Contains more PotassiumPotassium +22.8%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +168.8%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 +18.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +745%
Contains more Vitamin B3Vitamin B3 +206.1%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +4952%
Contains more FolateFolate +1800%
~equal in Vitamin A ~370µg
~equal in Vitamin B1 ~0.07mg

All nutrients comparison - raw data values

Nutrient Goat cheese Lettuce DV% diff.
Vitamin K 2.5µg 126.3µg 103%
Saturated fat 20.639g 0.02g 94%
Copper 0.564mg 0.029mg 59%
Phosphorus 375mg 29mg 49%
Fats 29.84g 0.15g 46%
Vitamin B2 0.676mg 0.08mg 46%
Protein 21.58g 1.36g 40%
Cholesterol 79mg 0mg 26%
Calcium 298mg 36mg 26%
Monounsaturated fat 6.808g 0.006g 17%
Sodium 415mg 28mg 17%
Calories 364kcal 15kcal 17%
Vitamin C 0mg 9.2mg 10%
Iron 1.62mg 0.86mg 10%
Folate 2µg 38µg 9%
Vitamin B12 0.22µg 0µg 9%
Manganese 0.093mg 0.25mg 7%
Selenium 3.8µg 0.6µg 6%
Fiber 0g 1.3g 5%
Vitamin B3 1.148mg 0.375mg 5%
Vitamin A 407µg 370µg 4%
Magnesium 29mg 13mg 4%
Zinc 0.66mg 0.18mg 4%
Polyunsaturated fat 0.709g 0.082g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B6 0.06mg 0.09mg 2%
Carbs 0.12g 2.87g 1%
Fructose 0.43g 1%
Potassium 158mg 194mg 1%
Vitamin B5 0.19mg 0.134mg 1%
Net carbs 0.12g 1.57g N/A
Sugar 0.12g 0.78g N/A
Vitamin E 0.26mg 0.22mg 0%
Vitamin B1 0.072mg 0.07mg 0%
Choline 15.4mg 13.6mg 0%
Tryptophan 0.227mg 0.009mg 0%
Threonine 0.805mg 0.059mg 0%
Isoleucine 0.893mg 0.084mg 0%
Leucine 1.861mg 0.079mg 0%
Lysine 1.549mg 0.084mg 0%
Methionine 0.575mg 0.016mg 0%
Phenylalanine 0.859mg 0.055mg 0%
Valine 1.485mg 0.07mg 0%
Histidine 0.589mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1486.8%
Contains more FatsFats +19793.3%
Contains more OtherOther +359.4%
Contains more CarbsCarbs +2291.7%
Contains more WaterWater +108.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +113366.7%
Contains more Poly. FatPolyunsaturated fat +764.6%
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.