White Bread vs. Iceberg Lettuce
Nutrition comparison of White Bread and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and iceberg lettuce:
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and iceberg lettuce has 94% less calories than white bread - white bread has 238 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, white bread is similar to iceberg lettuce for protein, carbs and fat. White bread has a macronutrient ratio of 18:74:8 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Iceberg Lettuce | |
|---|---|---|
| Protein | 18% | 21% |
| Carbohydrates | 74% | 72% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and iceberg lettuce has 93% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 667% more dietary fiber than iceberg lettuce - white bread has 9.2g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
White bread and iceberg lettuce contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
White bread is a great source of protein and it has 10 times more protein than iceberg lettuce - white bread has 10.7g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both white bread and iceberg lettuce are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
trans fat
Both white bread and iceberg lettuce are low in trans fat - white bread has 0.03g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than white bread - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than white bread - iceberg lettuce has 25ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and iceberg lettuce contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
White bread and iceberg lettuce contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and iceberg lettuce contain significant amounts of Vitamin B6.
| White Bread | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.51 MG | 0.041 MG |
| Riboflavin | 0.255 MG | 0.025 MG |
| Niacin | 4.455 MG | 0.123 MG |
| Pantothenic acid | 0.455 MG | 0.091 MG |
| Vitamin B6 | 0.08 MG | 0.042 MG |
| Folate | 127 UG | 29 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 37 times more calcium than iceberg lettuce - white bread has 684mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
White bread is an excellent source of iron and it has 10 times more iron than iceberg lettuce - white bread has 4.9mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
White bread and iceberg lettuce contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and iceberg lettuce has 141mg 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,
| White Bread | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 2 UG | 299 UG |
| lutein + zeaxanthin | 25 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.052 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than iceberg lettuce per 100 grams.
| White Bread | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.021 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
White Bread 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 white bread or iceberg lettuce contain more calories in 100 grams?White bread is high in calories and iceberg lettuce has 90% less calories than white bread - white bread has 238 calories in 100g and iceberg lettuce has 14 calories.
Does white bread or iceberg lettuce have more carbohydrates?
By weight, white bread is high in carbohydrates and iceberg lettuce has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.
Does white bread or iceberg lettuce contain more calcium?
White bread is a rich source of calcium and it has 37 times more calcium than iceberg lettuce - white bread has 684mg of calcium in 100 grams and iceberg lettuce has 18mg of calcium.
Does white bread or iceberg lettuce contain more iron?
White bread is an abundant source of iron and it has 10 times more iron than iceberg lettuce - white bread has 4.9mg of iron in 100 grams and iceberg lettuce has 0.41mg of iron.