Cheese vs. Butterhead Lettuce
Nutrition comparison of Cheese and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and butterhead lettuce:
- Both butterhead lettuce and cheese are high in Vitamin A.
- Butterhead lettuce has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Cheese is an excellent source of calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and butterhead lettuce has 97% less calories than cheese - butterhead lettuce has 13 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Cheese has a macronutrient ratio of 25:0:75 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Butterhead Lettuce | |
|---|---|---|
| Protein | 25% | 33% |
| Carbohydrates | ~ | 57% |
| Fat | 75% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and cheese are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Butterhead lettuce has more dietary fiber than cheese - butterhead lettuce has 1.1g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Butterhead lettuce and cheese contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 16 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and butterhead lettuce has 100% less saturated fat than cheese - butterhead lettuce has 0.03g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Butterhead lettuce has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than cheese - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Both butterhead lettuce and cheese are high in Vitamin A. Butterhead lettuce is very similar to butterhead lettuce for Vitamin A - butterhead lettuce has 166ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than butterhead lettuce - cheese has 21iu of Vitamin D per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamin E
Butterhead lettuce and cheese contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 39 times more Vitamin K than cheese - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both cheese and butterhead lettuce contain significant amounts of pantothenic acid and Vitamin B6.
| Cheese | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.023 MG | 0.057 MG |
| Riboflavin | 0.318 MG | 0.062 MG |
| Niacin | 0.114 MG | 0.357 MG |
| Pantothenic acid | 0.249 MG | 0.15 MG |
| Vitamin B6 | 0.061 MG | 0.082 MG |
| Folate | 13 UG | 73 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 17 times more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Butterhead lettuce has 110% more iron than cheese - butterhead lettuce has 1.2mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 180% more potassium than cheese - butterhead lettuce has 238mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cheese | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 56 UG | 1987 UG |
| lutein + zeaxanthin | ~ | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Cheese | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.083 G |
| Total | 0.332 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than butterhead lettuce per 100 grams.
| Cheese | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.532 G | 0.034 G |
| Total | 0.532 G | 0.034 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Cheese g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or cheese contain more calories in 100 grams?Cheese is high in calories and butterhead lettuce has 100% less calories than cheese - butterhead lettuce has 13 calories in 100g and cheese has 384 calories.
Is butterhead lettuce or cheese better for protein?
Cheese is a fantastic source of protein and it has 16 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and cheese has 23.5g of protein.
Does butterhead lettuce or cheese have more carbohydrates?
By weight, both butterhead lettuce and cheese are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does butterhead lettuce or cheese contain more calcium?
Cheese is a rich source of calcium and it has 17 times more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and cheese has 659mg of calcium.