Whole Wheat Flour vs. Romaine Lettuce
Nutrition comparison of Whole Wheat Flour 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 flour
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 flour and romaine lettuce:
- Both whole wheat flour and romaine lettuce are high in dietary fiber and potassium.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and romaine lettuce has 95% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Romaine Lettuce | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 84% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and romaine lettuce has 96% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both whole wheat flour and romaine lettuce are high in dietary fiber. Whole wheat flour has 524% more dietary fiber than romaine lettuce - whole wheat flour has 13.1g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Whole wheat flour and romaine lettuce contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 681% more protein than romaine lettuce - whole wheat flour has 9.6g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both whole wheat flour and romaine lettuce are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than whole wheat flour - romaine lettuce has 4mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - romaine lettuce has 436ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and romaine lettuce contain similar amounts of Vitamin E - whole wheat flour has 0.53mg 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 52 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
| Whole Wheat Flour | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.297 MG | 0.072 MG |
| Riboflavin | 0.188 MG | 0.067 MG |
| Niacin | 5.347 MG | 0.313 MG |
| Pantothenic acid | 1.011 MG | 0.142 MG |
| Vitamin B6 | 0.191 MG | 0.074 MG |
| Folate | 28 UG | 136 UG |
Minerals
calcium
Whole wheat flour and romaine lettuce contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 282% more iron than romaine lettuce - whole wheat flour has 3.7mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both whole wheat flour and romaine lettuce are high in potassium. Whole wheat flour has 60% more potassium than romaine lettuce - whole wheat flour has 394mg 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 Flour | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 5 UG | 5226 UG |
| lutein + zeaxanthin | 220 UG | 2312 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Whole Wheat Flour 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 flour or romaine lettuce contain more calories in 100 grams?Whole wheat flour is high in calories and romaine lettuce has 100% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and romaine lettuce has 17 calories.
Does whole wheat flour or romaine lettuce have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and romaine lettuce has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does whole wheat flour or romaine lettuce contain more iron?
Whole wheat flour is an abundant source of iron and it has 280% more iron than romaine lettuce - whole wheat flour has 3.7mg of iron in 100 grams and romaine lettuce has 0.97mg of iron.
Does whole wheat flour or romaine lettuce contain more potassium?
Both whole wheat flour and romaine lettuce are high in potassium. Whole wheat flour has 60% more potassium than romaine lettuce - whole wheat flour has 394mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.