Cheddar Cheese vs. Iceberg Lettuce
Nutrition comparison of Cheddar Cheese and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and iceberg lettuce:
- Cheddar cheese has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more niacin.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and iceberg lettuce has 97% less calories than cheddar cheese - iceberg lettuce has 14 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much lighter in carbs, much heavier in fat and similar to iceberg lettuce for protein. Cheddar cheese has a macronutrient ratio of 23:3:74 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Iceberg Lettuce | |
|---|---|---|
| Protein | 23% | 21% |
| Carbohydrates | 3% | 72% |
| Fat | 74% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and cheddar cheese are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Iceberg lettuce has more dietary fiber than cheddar cheese - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Iceberg lettuce and cheddar cheese contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 24 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and iceberg lettuce has 100% less saturated fat than cheddar cheese - iceberg lettuce has 0.02g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Iceberg lettuce has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than cheddar cheese - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 12 times more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than iceberg lettuce - cheddar cheese has 24iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and cheddar cheese contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Iceberg lettuce has 904% more Vitamin K than cheddar cheese - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Cheddar cheese has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more niacin. Both cheddar cheese and iceberg lettuce contain significant amounts of thiamin, Vitamin B6 and folate.
| Cheddar Cheese | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.029 MG | 0.041 MG |
| Riboflavin | 0.428 MG | 0.025 MG |
| Niacin | 0.059 MG | 0.123 MG |
| Pantothenic acid | 0.41 MG | 0.091 MG |
| Vitamin B6 | 0.066 MG | 0.042 MG |
| Folate | 27 UG | 29 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 38 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Iceberg lettuce and cheddar cheese contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Iceberg lettuce has 86% more potassium than cheddar cheese - iceberg lettuce has 141mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 85 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than iceberg lettuce per 100 grams.
| Cheddar Cheese | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.052 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than iceberg lettuce per 100 grams.
| Cheddar Cheese | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.021 G |
| Total | 1.207 G | 0.021 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: Cheddar Cheese (Cheese, cheddar) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cheddar Cheese g
()
|
Daily Values (%) |
Iceberg 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 iceberg lettuce or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and iceberg lettuce has 100% less calories than cheddar cheese - iceberg lettuce has 14 calories in 100g and cheddar cheese has 403 calories.
Does iceberg lettuce or cheddar cheese have more carbohydrates?
By weight, both iceberg lettuce and cheddar cheese are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does iceberg lettuce or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 38 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.