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Gouda cheese vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and lettuce

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, and selenium; however, lettuce is higher in vitamin A and vitamin K.
  • Lettuce covers your daily vitamin A needs 137% more than gouda cheese.
  • Lettuce has less cholesterol.
  • The glycemic index of lettuce is higher.

Food varieties used in this article are Cheese, gouda and Lettuce, green leaf, raw.

Infographic

Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 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 +123.1%
Contains more CalciumCalcium +1844.4%
Contains more CopperCopper +24.1%
Contains more ZincZinc +2066.7%
Contains more PhosphorusPhosphorus +1782.8%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +258.3%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +2172.7%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +317.5%
Contains more Vitamin B5Vitamin B5 +153.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +124.2%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B3Vitamin B3 +495.2%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin KVitamin K +5391.3%
Contains more FolateFolate +81%
~equal in Vitamin E ~0.22mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +1733.8%
Contains more FatsFats +18193.3%
Contains more OtherOther +515.6%
Contains more CarbsCarbs +29.3%
Contains more WaterWater +129.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +129016.7%
Contains more Poly. FatPolyunsaturated fat +701.2%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Lettuce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Lettuce DV% diff.
Vitamin K 2.3µg 126.3µg 103%
Saturated fat 17.614g 0.02g 80%
Phosphorus 546mg 29mg 74%
Calcium 700mg 36mg 66%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 1.36g 47%
Fats 27.44g 0.15g 42%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 0.18mg 34%
Sodium 819mg 28mg 34%
Selenium 14.5µg 0.6µg 25%
Vitamin A 165µg 370µg 23%
Vitamin B2 0.334mg 0.08mg 20%
Monounsaturated fat 7.747g 0.006g 19%
Calories 356kcal 15kcal 17%
Manganese 0.011mg 0.25mg 10%
Vitamin C 0mg 9.2mg 10%
Iron 0.24mg 0.86mg 8%
Fiber 0g 1.3g 5%
Folate 21µg 38µg 4%
Polyunsaturated fat 0.657g 0.082g 4%
Magnesium 29mg 13mg 4%
Vitamin B5 0.34mg 0.134mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B1 0.03mg 0.07mg 3%
Potassium 121mg 194mg 2%
Vitamin B3 0.063mg 0.375mg 2%
Copper 0.036mg 0.029mg 1%
Vitamin B6 0.08mg 0.09mg 1%
Fructose 0.43g 1%
Carbs 2.22g 2.87g 0%
Net carbs 2.22g 1.57g N/A
Sugar 2.22g 0.78g N/A
Vitamin E 0.24mg 0.22mg 0%
Choline 15.4mg 13.6mg 0%
Tryptophan 0.352mg 0.009mg 0%
Threonine 0.93mg 0.059mg 0%
Isoleucine 1.306mg 0.084mg 0%
Leucine 2.564mg 0.079mg 0%
Lysine 2.654mg 0.084mg 0%
Methionine 0.719mg 0.016mg 0%
Phenylalanine 1.431mg 0.055mg 0%
Valine 1.806mg 0.07mg 0%
Histidine 1.032mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Lettuce
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
32%
Gouda cheese
45%
Lettuce
Minerals Daily Need Coverage Score
79%
Gouda cheese
14%
Lettuce

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 791mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 17.594g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.