Wheat Flour vs. Iceberg Lettuce
Nutrition comparison of Wheat Flour and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and iceberg lettuce:
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and iceberg lettuce has 96% less calories than wheat flour - wheat flour has 361 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 82% | 72% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and iceberg lettuce has 96% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 100% more dietary fiber than iceberg lettuce - wheat flour has 2.4g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Wheat flour and iceberg lettuce contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 12 times more protein than iceberg lettuce - wheat flour has 12g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both wheat flour and iceberg lettuce are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than wheat flour - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than wheat flour - iceberg lettuce has 25ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and iceberg lettuce contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 79 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and iceberg lettuce contain significant amounts of Vitamin B6.
| Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.812 MG | 0.041 MG |
| Riboflavin | 0.512 MG | 0.025 MG |
| Niacin | 7.554 MG | 0.123 MG |
| Pantothenic acid | 0.438 MG | 0.091 MG |
| Vitamin B6 | 0.037 MG | 0.042 MG |
| Folate | 183 UG | 29 UG |
Minerals
calcium
Wheat flour and iceberg lettuce contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 976% more iron than iceberg lettuce - wheat flour has 4.4mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Iceberg lettuce has 41% more potassium than wheat flour - wheat flour has 100mg 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,
| Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 1 UG | 299 UG |
| lutein + zeaxanthin | 79 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.052 G |
| Total | 0.043 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than iceberg lettuce per 100 grams.
| Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.685 G | 0.021 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Wheat Flour 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 wheat flour or iceberg lettuce contain more calories in 100 grams?Wheat flour is high in calories and iceberg lettuce has 100% less calories than wheat flour - wheat flour has 361 calories in 100g and iceberg lettuce has 14 calories.
Does wheat flour or iceberg lettuce have more carbohydrates?
By weight, wheat flour is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.
Does wheat flour or iceberg lettuce contain more iron?
Wheat flour is an abundant source of iron and it has 980% more iron than iceberg lettuce - wheat flour has 4.4mg of iron in 100 grams and iceberg lettuce has 0.41mg of iron.