Wheat Flour vs. Butterhead Lettuce
Nutrition comparison of Wheat Flour and Butterhead 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
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and butterhead lettuce:
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and butterhead lettuce has 96% less calories than wheat flour - butterhead lettuce has 13 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and lighter in fat compared to butterhead lettuce per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Butterhead Lettuce | |
|---|---|---|
| Protein | 14% | 33% |
| Carbohydrates | 82% | 57% |
| Fat | 4% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and butterhead lettuce has 97% less carbohydrates than wheat flour - butterhead lettuce has 2.2g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 118% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Butterhead lettuce and wheat flour contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 787% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both butterhead lettuce and wheat flour are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than wheat flour - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - butterhead lettuce has 166ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Butterhead lettuce and wheat flour contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 340 times more Vitamin K than wheat flour - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and butterhead lettuce contain significant amounts of Vitamin B6.
| Wheat Flour | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.812 MG | 0.057 MG |
| Riboflavin | 0.512 MG | 0.062 MG |
| Niacin | 7.554 MG | 0.357 MG |
| Pantothenic acid | 0.438 MG | 0.15 MG |
| Vitamin B6 | 0.037 MG | 0.082 MG |
| Folate | 183 UG | 73 UG |
Minerals
calcium
Butterhead lettuce has 133% more calcium than wheat flour - butterhead lettuce has 35mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 256% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 138% more potassium than wheat flour - butterhead lettuce has 238mg of potassium per 100 grams and wheat flour has 100mg 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 | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 1 UG | 1987 UG |
| lutein + zeaxanthin | 79 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.083 G |
| Total | 0.043 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than butterhead lettuce per 100 grams.
| Wheat Flour | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.685 G | 0.034 G |
| Total | 0.685 G | 0.034 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Wheat Flour g
()
|
Daily Values (%) |
Butterhead 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 butterhead lettuce or wheat flour contain more calories in 100 grams?Wheat flour is high in calories and butterhead lettuce has 100% less calories than wheat flour - butterhead lettuce has 13 calories in 100g and wheat flour has 361 calories.
Is butterhead lettuce or wheat flour better for protein?
Wheat flour is a great source of protein and it has 790% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and wheat flour has 12g of protein.
Does butterhead lettuce or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and butterhead lettuce has 100% fewer carbohydrates than wheat flour - butterhead lettuce has 2.2g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does butterhead lettuce or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 260% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron in 100 grams and wheat flour has 4.4mg of iron.