Whole Wheat Bread vs. Romaine Lettuce
Nutrition comparison of Whole Wheat Bread and Romaine 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
romaine 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 romaine lettuce:
- Both whole wheat bread and romaine lettuce are high in dietary fiber and potassium.
- Romaine lettuce has 4.3 times less sugar than whole wheat bread.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
- Whole wheat bread has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and romaine lettuce has 94% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, whole wheat bread is similar to romaine lettuce for protein, carbs and fat. Whole wheat bread has a macronutrient ratio of 20:66:14 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Romaine Lettuce | |
|---|---|---|
| Protein | 20% | 23% |
| Carbohydrates | 66% | 64% |
| Fat | 14% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and romaine lettuce has 92% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both whole wheat bread and romaine lettuce are high in dietary fiber. Whole wheat bread has 252% more dietary fiber than romaine lettuce - whole wheat bread has 7.4g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Romaine lettuce has 4.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 986% more protein than romaine lettuce - whole wheat bread has 13.4g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both whole wheat bread and romaine lettuce are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 39 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - romaine lettuce has 436ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and romaine lettuce contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 72 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, pantothenic acid and Vitamin B6. Both whole wheat bread and romaine lettuce contain significant amounts of riboflavin and folate.
| Whole Wheat Bread | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.279 MG | 0.072 MG |
| Riboflavin | 0.131 MG | 0.067 MG |
| Niacin | 4.042 MG | 0.313 MG |
| Pantothenic acid | 0.336 MG | 0.142 MG |
| Vitamin B6 | 0.263 MG | 0.074 MG |
| Folate | 75 UG | 136 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 212% more calcium than romaine lettuce - whole wheat bread has 103mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 158% more iron than romaine lettuce - whole wheat bread has 2.5mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both whole wheat bread and romaine lettuce are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium per 100 grams and romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 1 UG | 5226 UG |
| lutein + zeaxanthin | 94 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.113 G |
| Total | 0.205 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than romaine lettuce per 100 grams.
| Whole Wheat Bread | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.047 G |
| Total | 1.669 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 Whole Wheat Bread or Romaine Lettuce .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Whole Wheat Bread 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 whole wheat bread or romaine lettuce contain more calories in 100 grams?Whole wheat bread is high in calories and romaine lettuce has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and romaine lettuce has 17 calories.
Does whole wheat bread or romaine lettuce have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does whole wheat bread or romaine lettuce contain more calcium?
Whole wheat bread is a rich source of calcium and it has 210% more calcium than romaine lettuce - whole wheat bread has 103mg of calcium in 100 grams and romaine lettuce has 33mg of calcium.
Does whole wheat bread or romaine lettuce contain more potassium?
Both whole wheat bread and romaine lettuce are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.