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Lettuce vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between lettuce and Swiss cheese

  • Lettuce has more vitamin A and vitamin K, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than lettuce.
  • Lettuce contains 90 times more vitamin K than Swiss cheese. While lettuce contains 126.3µg of vitamin K, Swiss cheese contains only 1.4µg.
  • The amount of saturated fat in lettuce is lower.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Cheese, swiss.

Infographic

Lettuce vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +169.4%
Contains more IronIron +561.5%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +861.5%
Contains more MagnesiumMagnesium +153.8%
Contains more CalciumCalcium +2372.2%
Contains more CopperCopper +62.1%
Contains more ZincZinc +2327.8%
Contains more PhosphorusPhosphorus +1879.3%
Contains more SeleniumSelenium +4900%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28.5%
Contains more Vitamin B1Vitamin B1 +536.4%
Contains more Vitamin B3Vitamin B3 +485.9%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +8921.4%
Contains more FolateFolate +280%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin B2Vitamin B2 +277.5%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Vitamin K 126.3µg 1.4µg 104%
Calcium 36mg 890mg 85%
Saturated fat 0.02g 18.227g 83%
Phosphorus 29mg 574mg 78%
Selenium 0.6µg 30µg 53%
Protein 1.36g 26.96g 51%
Fats 0.15g 30.99g 47%
Zinc 0.18mg 4.37mg 38%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.006g 8.046g 20%
Calories 15kcal 393kcal 19%
Vitamin B2 0.08mg 0.302mg 17%
Vitamin C 9.2mg 0mg 10%
Manganese 0.25mg 0.026mg 10%
Iron 0.86mg 0.13mg 9%
Vitamin A 370µg 288µg 9%
Polyunsaturated fat 0.082g 1.341g 8%
Folate 38µg 10µg 7%
Sodium 28mg 187mg 7%
Fiber 1.3g 0g 5%
Vitamin B1 0.07mg 0.011mg 5%
Magnesium 13mg 33mg 5%
Vitamin B5 0.134mg 0.353mg 4%
Potassium 194mg 72mg 4%
Vitamin E 0.22mg 0.6mg 3%
Copper 0.029mg 0.047mg 2%
Vitamin B3 0.375mg 0.064mg 2%
Fructose 0.43g 0g 1%
Vitamin B6 0.09mg 0.071mg 1%
Net carbs 1.57g 1.44g N/A
Carbs 2.87g 1.44g 0%
Sugar 0.78g 0g N/A
Trans fat 0g 0.987g N/A
Choline 13.6mg 15.5mg 0%
Tryptophan 0.009mg 0.401mg 0%
Threonine 0.059mg 1.038mg 0%
Isoleucine 0.084mg 1.537mg 0%
Leucine 0.079mg 2.959mg 0%
Lysine 0.084mg 2.585mg 0%
Methionine 0.016mg 0.784mg 0%
Phenylalanine 0.055mg 1.662mg 0%
Valine 0.07mg 2.139mg 0%
Histidine 0.022mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +99.3%
Contains more WaterWater +152.4%
Contains more ProteinProtein +1882.4%
Contains more FatsFats +20560%
Contains more OtherOther +365.6%

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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +134000%
Contains more Poly. FatPolyunsaturated fat +1535.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.