Cheese vs. Iceberg Lettuce
Nutrition comparison of 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
cheese
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and iceberg lettuce:
- Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and iceberg lettuce has 96% less calories than cheese - iceberg lettuce has 14 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Cheese has a macronutrient ratio of 25:0:75 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Iceberg Lettuce | |
|---|---|---|
| Protein | 25% | 21% |
| Carbohydrates | ~ | 72% |
| Fat | 75% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and cheese are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Iceberg lettuce has more dietary fiber than cheese - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 25 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and iceberg lettuce has 100% less saturated fat than cheese - iceberg lettuce has 0.02g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Iceberg lettuce has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than cheese - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 596% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than iceberg lettuce - cheese has 21iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamin E
Iceberg lettuce and cheese contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Iceberg lettuce has 864% more Vitamin K than cheese - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate. Both cheese and iceberg lettuce contain significant amounts of thiamin, niacin and Vitamin B6.
| Cheese | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.023 MG | 0.041 MG |
| Riboflavin | 0.318 MG | 0.025 MG |
| Niacin | 0.114 MG | 0.123 MG |
| Pantothenic acid | 0.249 MG | 0.091 MG |
| Vitamin B6 | 0.061 MG | 0.042 MG |
| Folate | 13 UG | 29 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 35 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Iceberg lettuce and cheese contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Iceberg lettuce has 66% more potassium than cheese - iceberg lettuce has 141mg 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 | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 56 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Cheese | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.052 G |
| Total | 0.332 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than iceberg lettuce per 100 grams.
| Cheese | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.532 G | 0.021 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
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 cheese contain more calories in 100 grams?Cheese is high in calories and iceberg lettuce has 100% less calories than cheese - iceberg lettuce has 14 calories in 100g and cheese has 384 calories.
Does iceberg lettuce or cheese have more carbohydrates?
By weight, both iceberg lettuce and cheese are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does iceberg lettuce or cheese contain more calcium?
Cheese is a rich source of calcium and it has 35 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and cheese has 659mg of calcium.