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  6. Wheat Bread vs. Lettuce

Wheat Bread vs. Lettuce — In-Depth Nutrition Comparison

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How are Wheat Bread and Lettuce different?

  • Wheat Bread is richer in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, and Phosphorus, while Lettuce is higher in Vitamin K, and Vitamin A RAE.
  • Lettuce covers your daily need of Vitamin K 101% more than Wheat Bread.
  • Wheat Bread contains 56 times more Selenium than Lettuce. Wheat Bread contains 33.4µg of Selenium, while Lettuce contains 0.6µg.
  • Lettuce is lower in Sodium.

Bread, wheat, toasted and Lettuce, green leaf, raw types were used in this article.

Infographic

Wheat Bread vs Lettuce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
9
:
1
Lettuce
Lettuce
Contains more Calcium +358.3%
Contains more Iron +375.6%
Contains more Magnesium +353.8%
Contains more Phosphorus +548.3%
Contains more Potassium +14.9%
Contains more Zinc +716.7%
Contains more Copper +582.8%
Contains more Manganese +450.8%
Contains more Selenium +5466.7%
Contains less Sodium -95.3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +358.3%
Contains more Iron +375.6%
Contains more Magnesium +353.8%
Contains more Phosphorus +548.3%
Contains more Potassium +14.9%
Contains more Zinc +716.7%
Contains more Copper +582.8%
Contains more Manganese +450.8%
Contains more Selenium +5466.7%
Contains less Sodium -95.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
3
Lettuce
Lettuce
Contains more Vitamin B1 +527.1%
Contains more Vitamin B2 +377.5%
Contains more Vitamin B3 +1566.7%
Contains more Vitamin B5 +240.3%
Contains more Vitamin B6 +70%
Contains more Folate +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +4500%
Contains more Vitamin K +2115.8%
Equal in Vitamin E - 0.22
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin B1 +527.1%
Contains more Vitamin B2 +377.5%
Contains more Vitamin B3 +1566.7%
Contains more Vitamin B5 +240.3%
Contains more Vitamin B6 +70%
Contains more Folate +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +4500%
Contains more Vitamin K +2115.8%
Equal in Vitamin E - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Lettuce
Lettuce
Contains more Protein +852.9%
Contains more Fats +2746.7%
Contains more Carbs +1843.2%
Contains more Other +332.8%
Contains more Water +292%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +852.9%
Contains more Fats +2746.7%
Contains more Carbs +1843.2%
Contains more Other +332.8%
Contains more Water +292%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +16883.3%
Contains more Polyunsaturated fat +1997.6%
Contains less Saturated Fat -98%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +16883.3%
Contains more Polyunsaturated fat +1997.6%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Lettuce
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Lettuce Opinion
Net carbs 51.07g 1.57g Wheat Bread
Protein 12.96g 1.36g Wheat Bread
Fats 4.27g 0.15g Wheat Bread
Carbs 55.77g 2.87g Wheat Bread
Calories 313kcal 15kcal Wheat Bread
Fructose 0.43g Lettuce
Sugar 6.42g 0.78g Lettuce
Fiber 4.7g 1.3g Wheat Bread
Calcium 165mg 36mg Wheat Bread
Iron 4.09mg 0.86mg Wheat Bread
Magnesium 59mg 13mg Wheat Bread
Phosphorus 188mg 29mg Wheat Bread
Potassium 223mg 194mg Wheat Bread
Sodium 601mg 28mg Lettuce
Zinc 1.47mg 0.18mg Wheat Bread
Copper 0.198mg 0.029mg Wheat Bread
Manganese 1.377mg 0.25mg Wheat Bread
Selenium 33.4µg 0.6µg Wheat Bread
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.24mg 0.22mg Wheat Bread
Vitamin C 0.2mg 9.2mg Lettuce
Vitamin B1 0.439mg 0.07mg Wheat Bread
Vitamin B2 0.382mg 0.08mg Wheat Bread
Vitamin B3 6.25mg 0.375mg Wheat Bread
Vitamin B5 0.456mg 0.134mg Wheat Bread
Vitamin B6 0.153mg 0.09mg Wheat Bread
Folate 86µg 38µg Wheat Bread
Vitamin K 5.7µg 126.3µg Lettuce
Tryptophan 0.092mg 0.009mg Wheat Bread
Threonine 0.299mg 0.059mg Wheat Bread
Isoleucine 0.258mg 0.084mg Wheat Bread
Leucine 0.461mg 0.079mg Wheat Bread
Lysine 0.215mg 0.084mg Wheat Bread
Methionine 0.105mg 0.016mg Wheat Bread
Phenylalanine 0.315mg 0.055mg Wheat Bread
Valine 0.31mg 0.07mg Wheat Bread
Histidine 0.15mg 0.022mg Wheat Bread
Saturated Fat 0.989g 0.02g Lettuce
Monounsaturated Fat 1.019g 0.006g Wheat Bread
Polyunsaturated fat 1.72g 0.082g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
75%
Lettuce
Minerals Daily Need Coverage Score
89%
Wheat Bread
14%
Lettuce

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.2)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 573mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.969g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.