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.
Detailed nutritional comparison of whole wheat flour and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Whole Wheat Flour src
Image of Iceberg Lettuce src

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, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Iceberg Lettuce
Protein 11% 22%
Carbohydrates 84% 73%
Fat 5% 6%
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 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 Flour or Iceberg Lettuce .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.