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  6. Lettuce vs. Blue cheese

Lettuce vs. Blue cheese — In-Depth Nutrition Comparison

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What are the differences between lettuce and blue cheese?

  • Lettuce is higher in vitamin A and vitamin K, yet blue cheese is higher in phosphorus, vitamin B12, calcium, vitamin B5, and selenium.
  • Lettuce's daily need coverage for vitamin A is 134% more.
  • Lettuce has 53 times more vitamin K than blue cheese. While lettuce has 126.3µg of vitamin K, blue cheese has only 2.4µg.
  • The amount of sodium in lettuce is lower.

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

Infographic

Lettuce vs Blue cheese 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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%
Contains more IronIron +177.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +2677.8%
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%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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%
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%
~equal in Folate ~36µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
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
Contains more CarbsCarbs +22.6%
Contains more WaterWater +124%
Contains more ProteinProtein +1473.5%
Contains more FatsFats +19060%
Contains more OtherOther +698.4%

Fat Type Comparison

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

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