Cheddar Cheese vs. Romaine Lettuce
Nutrition comparison of Cheddar Cheese and Romaine 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
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and romaine lettuce:
- Both romaine lettuce and cheddar cheese are high in Vitamin A.
- Cheddar cheese is an excellent source of calcium and protein.
- For omega-3 fatty acids, cheddar cheese has more dpa than romaine lettuce.
- Romaine lettuce has more thiamin, niacin and folate, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and romaine lettuce has 96% less calories than cheddar cheese - romaine lettuce has 17 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 romaine lettuce for protein. Cheddar cheese has a macronutrient ratio of 23:3:74 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Romaine Lettuce | |
|---|---|---|
| Protein | 23% | 23% |
| Carbohydrates | 3% | 64% |
| Fat | 74% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and cheddar cheese are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than cheddar cheese - romaine lettuce has 2.1g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Romaine lettuce and cheddar cheese contain similar amounts of sugar - romaine lettuce has 1.2g 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 17 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and romaine lettuce has 100% less saturated fat than cheddar cheese - romaine lettuce has 0.04g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Romaine lettuce has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than cheddar cheese - romaine lettuce has 4mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Both romaine lettuce and cheddar cheese are high in Vitamin A. Romaine lettuce has 29% more Vitamin A than cheddar cheese - romaine lettuce has 436ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than romaine lettuce - cheddar cheese has 24iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and cheddar cheese contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 41 times more Vitamin K than cheddar cheese - romaine lettuce has 102.5ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, niacin and folate, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cheddar cheese and romaine lettuce contain significant amounts of Vitamin B6.
| Cheddar Cheese | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.029 MG | 0.072 MG |
| Riboflavin | 0.428 MG | 0.067 MG |
| Niacin | 0.059 MG | 0.313 MG |
| Pantothenic acid | 0.41 MG | 0.142 MG |
| Vitamin B6 | 0.066 MG | 0.074 MG |
| Folate | 27 UG | 136 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 20 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Romaine lettuce has 593% more iron than cheddar cheese - romaine lettuce has 0.97mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 225% more potassium than cheddar cheese - romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 85 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than romaine lettuce per 100 grams. Both cheddar cheese and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.113 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than romaine lettuce per 100 grams.
| Cheddar Cheese | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.047 G |
| Total | 1.207 G | 0.047 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheddar Cheese or Romaine Lettuce .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cheddar Cheese g
()
|
Daily Values (%) |
Romaine 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 romaine lettuce or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and romaine lettuce has 100% less calories than cheddar cheese - romaine lettuce has 17 calories in 100g and cheddar cheese has 403 calories.
Does romaine lettuce or cheddar cheese have more carbohydrates?
By weight, both romaine lettuce and cheddar cheese are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does romaine lettuce or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 20 times more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.