Whole Wheat Bread vs. Iceberg Lettuce
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and iceberg lettuce:
- Iceberg lettuce has 69% less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and iceberg lettuce has 95% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, whole wheat bread is lighter in carbs, heavier in fat and similar to iceberg lettuce for protein. Whole wheat bread has a macronutrient ratio of 20:65:14 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Iceberg Lettuce | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 65% | 72% |
| Fat | 14% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and iceberg lettuce has 93% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 517% more dietary fiber than iceberg lettuce - whole wheat bread has 7.4g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Iceberg lettuce has 69% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 13 times more protein than iceberg lettuce - whole wheat bread has 13.4g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both whole wheat bread and iceberg lettuce are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has 27 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than whole wheat bread - iceberg lettuce has 25ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and iceberg lettuce contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 16 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.279 MG | 0.041 MG |
| Riboflavin | 0.131 MG | 0.025 MG |
| Niacin | 4.042 MG | 0.123 MG |
| Pantothenic acid | 0.336 MG | 0.091 MG |
| Vitamin B6 | 0.263 MG | 0.042 MG |
| Folate | 75 UG | 29 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 472% more calcium than iceberg lettuce - whole wheat bread has 103mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 510% more iron than iceberg lettuce - whole wheat bread has 2.5mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 63% more potassium than iceberg lettuce - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 1 UG | 299 UG |
| lutein + zeaxanthin | 94 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Whole Wheat Bread | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.052 G |
| Total | 0.205 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than iceberg lettuce per 100 grams.
| Whole Wheat Bread | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.021 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Whole Wheat 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 whole wheat bread or iceberg lettuce contain more calories in 100 grams?Whole wheat bread is high in calories and iceberg lettuce has 100% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and iceberg lettuce has 14 calories.
Does whole wheat bread or iceberg lettuce have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and iceberg lettuce has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.
Does whole wheat bread or iceberg lettuce contain more calcium?
Whole wheat bread is a rich source of calcium and it has 470% more calcium than iceberg lettuce - whole wheat bread has 103mg of calcium in 100 grams and iceberg lettuce has 18mg of calcium.