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Lettuce vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between lettuce and cottage cheese

  • Lettuce has more vitamin A, vitamin K, manganese, vitamin C, and iron; however, cottage cheese is higher in phosphorus, vitamin B12, and selenium.
  • Lettuce covers your daily vitamin A needs 145% more than cottage cheese.
  • Lettuce has less sodium.
  • The glycemic index of lettuce is higher.

Food varieties used in this article are Lettuce, green leaf, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Lettuce vs Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +62.5%
Contains more PotassiumPotassium +86.5%
Contains more IronIron +1128.6%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +12400%
Contains more CalciumCalcium +130.6%
Contains more ZincZinc +122.2%
Contains more PhosphorusPhosphorus +448.3%
Contains more SeleniumSelenium +1516.7%
~equal in Copper ~0.029mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +159.3%
Contains more Vitamin B3Vitamin B3 +278.8%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B5Vitamin B5 +315.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +35.3%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more WaterWater +19%
Contains more ProteinProtein +717.6%
Contains more FatsFats +2766.7%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +120.3%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +12866.7%
Contains more Poly. FatPolyunsaturated fat +50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Cottage cheese
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Cottage cheese DV% diff.
Vitamin K 126.3µg 0µg 105%
Vitamin A 370µg 37µg 37%
Protein 1.36g 11.12g 20%
Phosphorus 29mg 159mg 19%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.6µg 9.7µg 17%
Sodium 28mg 364mg 15%
Manganese 0.25mg 0.002mg 11%
Iron 0.86mg 0.07mg 10%
Vitamin C 9.2mg 0mg 10%
Saturated fat 0.02g 1.718g 8%
Vitamin B5 0.134mg 0.557mg 8%
Folate 38µg 12µg 7%
Cholesterol 0mg 17mg 6%
Vitamin B2 0.08mg 0.163mg 6%
Fats 0.15g 4.3g 6%
Fiber 1.3g 0g 5%
Calcium 36mg 83mg 5%
Vitamin B1 0.07mg 0.027mg 4%
Calories 15kcal 98kcal 4%
Potassium 194mg 104mg 3%
Vitamin B6 0.09mg 0.046mg 3%
Zinc 0.18mg 0.4mg 2%
Monounsaturated fat 0.006g 0.778g 2%
Vitamin B3 0.375mg 0.099mg 2%
Vitamin D 0µg 0.1µg 1%
Choline 13.6mg 18.4mg 1%
Vitamin E 0.22mg 0.08mg 1%
Fructose 0.43g 0g 1%
Magnesium 13mg 8mg 1%
Carbs 2.87g 3.38g 0%
Net carbs 1.57g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.78g 2.67g N/A
Copper 0.029mg 0.029mg 0%
Polyunsaturated fat 0.082g 0.123g 0%
Tryptophan 0.009mg 0.147mg 0%
Threonine 0.059mg 0.5mg 0%
Isoleucine 0.084mg 0.591mg 0%
Leucine 0.079mg 1.116mg 0%
Lysine 0.084mg 0.934mg 0%
Methionine 0.016mg 0.269mg 0%
Phenylalanine 0.055mg 0.577mg 0%
Valine 0.07mg 0.748mg 0%
Histidine 0.022mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Cottage cheese
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
45%
Lettuce
14%
Cottage cheese
Minerals Daily Need Coverage Score
14%
Lettuce
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 1.698g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
Which food is richer in minerals?
?
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.
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.