Whole Wheat Flour vs. Iceberg Lettuce
Nutrition comparison of Whole 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
whole 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 whole wheat flour and iceberg lettuce:
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and iceberg lettuce has 96% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 84% | 72% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and iceberg lettuce has 96% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 992% more dietary fiber than iceberg lettuce - whole wheat flour has 13.1g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Whole wheat flour and iceberg lettuce contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 968% more protein than iceberg lettuce - whole wheat flour has 9.6g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both whole wheat flour and iceberg lettuce are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than whole wheat flour - iceberg lettuce has 25ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and iceberg lettuce contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 11 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat flour and iceberg lettuce contain significant amounts of folate.
| Whole Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.297 MG | 0.041 MG |
| Riboflavin | 0.188 MG | 0.025 MG |
| Niacin | 5.347 MG | 0.123 MG |
| Pantothenic acid | 1.011 MG | 0.091 MG |
| Vitamin B6 | 0.191 MG | 0.042 MG |
| Folate | 28 UG | 29 UG |
Minerals
calcium
Whole wheat flour has 83% more calcium than iceberg lettuce - whole wheat flour has 33mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 805% more iron than iceberg lettuce - whole wheat flour has 3.7mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 179% more potassium than iceberg lettuce - whole wheat flour has 394mg 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, both whole wheat flour and iceberg lettuce contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Flour | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 5 UG | 299 UG |
| lutein + zeaxanthin | 220 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
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 Flour (Wheat flour, whole-grain, soft wheat) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Whole 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 whole wheat flour or iceberg lettuce contain more calories in 100 grams?Whole wheat flour is high in calories and iceberg lettuce has 100% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and iceberg lettuce has 14 calories.
Does whole wheat flour or iceberg lettuce have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.
Does whole wheat flour or iceberg lettuce contain more iron?
Whole wheat flour is an abundant source of iron and it has 810% more iron than iceberg lettuce - whole wheat flour has 3.7mg of iron in 100 grams and iceberg lettuce has 0.41mg of iron.
Does whole wheat flour or iceberg lettuce contain more potassium?
Whole wheat flour is a rich source of potassium and it has 180% more potassium than iceberg lettuce - whole wheat flour has 394mg of potassium in 100 grams and iceberg lettuce has 141mg of potassium.