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Lettuce vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Lettuce and Wheat

  • Lettuce has more Folate, however, Wheat has more Selenium, Manganese, Copper, Phosphorus, Zinc, Vitamin B3, Fiber, Iron, and Magnesium.
  • Wheat's daily need coverage for Selenium is 57% more.
  • Lettuce has 3 times more Folate than Wheat. Lettuce has 38µg of Folate, while Wheat has 11µg.

The food varieties used in the comparison are Lettuce, green leaf, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Lettuce vs Wheat 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.
Lettuce
Lettuce
2
:
8
Wheat
Wheat
Contains more Calcium +300%
Contains more Potassium +18.3%
Contains more Iron +104.7%
Contains more Magnesium +269.2%
Contains more Phosphorus +406.9%
Contains less Sodium -71.4%
Contains more Zinc +922.2%
Contains more Copper +613.8%
Contains more Manganese +312%
Contains more Selenium +5216.7%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +300%
Contains more Potassium +18.3%
Contains more Iron +104.7%
Contains more Magnesium +269.2%
Contains more Phosphorus +406.9%
Contains less Sodium -71.4%
Contains more Zinc +922.2%
Contains more Copper +613.8%
Contains more Manganese +312%
Contains more Selenium +5216.7%

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.
Lettuce
Lettuce
8
:
3
Wheat
Wheat
Contains more Vitamin A +185025%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +28.6%
Contains more Folate +245.5%
Contains more Vitamin B1 +35.7%
Contains more Vitamin B3 +514.7%
Equal in Vitamin E - 0.24
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +185025%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +28.6%
Contains more Folate +245.5%
Contains more Vitamin B1 +35.7%
Contains more Vitamin B3 +514.7%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
1
:
4
Wheat
Wheat
Contains more Water +45.7%
Contains more Protein +319.9%
Contains more Fats +453.3%
Contains more Carbs +861.7%
Equal in Other - 0.68
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +45.7%
Contains more Protein +319.9%
Contains more Fats +453.3%
Contains more Carbs +861.7%
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Wheat
Wheat
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +196.3%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +196.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Wheat Opinion
Net carbs 1.57g 23.3g Wheat
Protein 1.36g 5.71g Wheat
Fats 0.15g 0.83g Wheat
Carbs 2.87g 27.6g Wheat
Calories 15kcal 132kcal Wheat
Fructose 0.43g Lettuce
Sugar 0.78g 3.07g Lettuce
Fiber 1.3g 4.3g Wheat
Calcium 36mg 9mg Lettuce
Iron 0.86mg 1.76mg Wheat
Magnesium 13mg 48mg Wheat
Phosphorus 29mg 147mg Wheat
Potassium 194mg 164mg Lettuce
Sodium 28mg 8mg Wheat
Zinc 0.18mg 1.84mg Wheat
Copper 0.029mg 0.207mg Wheat
Manganese 0.25mg 1.03mg Wheat
Selenium 0.6µg 31.9µg Wheat
Vitamin A 7405IU 4IU Lettuce
Vitamin A RAE 370µg Lettuce
Vitamin E 0.22mg 0.24mg Wheat
Vitamin C 9.2mg Lettuce
Vitamin B1 0.07mg 0.095mg Wheat
Vitamin B2 0.08mg 0.03mg Lettuce
Vitamin B3 0.375mg 2.305mg Wheat
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.09mg 0.07mg Lettuce
Folate 38µg 11µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg 0.051mg Wheat
Threonine 0.059mg 0.172mg Wheat
Isoleucine 0.084mg 0.22mg Wheat
Leucine 0.079mg 0.432mg Wheat
Lysine 0.084mg 0.161mg Wheat
Methionine 0.016mg 0.097mg Wheat
Phenylalanine 0.055mg 0.3mg Wheat
Valine 0.07mg 0.267mg Wheat
Histidine 0.022mg 0.147mg Wheat
Trans Fat 0g 0.002g Lettuce
Saturated Fat 0.02g 0.077g Lettuce
Monounsaturated Fat 0.006g 0.084g Wheat
Polyunsaturated fat 0.082g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Wheat
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
75%
Lettuce
9%
Wheat
Minerals Daily Need Coverage Score
14%
Lettuce
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 20mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 2.29g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.