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  6. Wheat vs. Lettuce

Wheat vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between Wheat and Lettuce

  • Wheat has more Selenium, Manganese, Copper, Phosphorus, Zinc, Vitamin B3, Fiber, Iron, and Magnesium, however, Lettuce has more Folate.
  • Wheat's daily need coverage for Selenium is 57% more.
  • Wheat has 10 times more Zinc than Lettuce. Wheat has 1.84mg of Zinc, while Lettuce has 0.18mg.

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

Infographic

Wheat 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
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +269.2%
Contains more IronIron +104.7%
Contains more CopperCopper +613.8%
Contains more ZincZinc +922.2%
Contains more PhosphorusPhosphorus +406.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +312%
Contains more SeleniumSelenium +5216.7%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +18.3%

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
Wheat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +35.7%
Contains more Vitamin B3Vitamin B3 +514.7%
Contains more Vitamin AVitamin A +185025%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more FolateFolate +245.5%
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +1300%
Contains more Poly. FatPolyunsaturated fat +196.3%
Contains less Sat. FatSaturated Fat -74%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Lettuce
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 Wheat Lettuce Opinion
Calories 132kcal 15kcal Wheat
Protein 5.71g 1.36g Wheat
Fats 0.83g 0.15g Wheat
Vitamin C 9.2mg Lettuce
Net carbs 23.3g 1.57g Wheat
Carbs 27.6g 2.87g Wheat
Magnesium 48mg 13mg Wheat
Calcium 9mg 36mg Lettuce
Potassium 164mg 194mg Lettuce
Iron 1.76mg 0.86mg Wheat
Sugar 3.07g 0.78g Lettuce
Fiber 4.3g 1.3g Wheat
Copper 0.207mg 0.029mg Wheat
Zinc 1.84mg 0.18mg Wheat
Phosphorus 147mg 29mg Wheat
Sodium 8mg 28mg Wheat
Vitamin A 4IU 7405IU Lettuce
Vitamin A 370µg Lettuce
Vitamin E 0.24mg 0.22mg Wheat
Manganese 1.03mg 0.25mg Wheat
Selenium 31.9µg 0.6µg Wheat
Vitamin B1 0.095mg 0.07mg Wheat
Vitamin B2 0.03mg 0.08mg Lettuce
Vitamin B3 2.305mg 0.375mg Wheat
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.07mg 0.09mg Lettuce
Vitamin K 126.3µg Lettuce
Folate 11µg 38µg Lettuce
Trans Fat 0.002g 0g Lettuce
Choline 13.6mg Lettuce
Saturated Fat 0.077g 0.02g Lettuce
Monounsaturated Fat 0.084g 0.006g Wheat
Polyunsaturated fat 0.243g 0.082g Wheat
Tryptophan 0.051mg 0.009mg Wheat
Threonine 0.172mg 0.059mg Wheat
Isoleucine 0.22mg 0.084mg Wheat
Leucine 0.432mg 0.079mg Wheat
Lysine 0.161mg 0.084mg Wheat
Methionine 0.097mg 0.016mg Wheat
Phenylalanine 0.3mg 0.055mg Wheat
Valine 0.267mg 0.07mg Wheat
Histidine 0.147mg 0.022mg Wheat
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Wheat
69%
Lettuce
Minerals Daily Need Coverage Score
61%
Wheat
14%
Lettuce

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.