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White bread vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between white bread and lettuce

  • White bread has more selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and manganese; however, lettuce has more vitamin A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • White bread has 37 times more selenium than lettuce. White bread has 22µg of selenium, while lettuce has 0.6µg.
  • Lettuce is lower in sodium.
  • White bread has a higher glycemic index than lettuce.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Lettuce, green leaf, raw.

Infographic

White 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +76.9%
Contains more CalciumCalcium +300%
Contains more IronIron +319.8%
Contains more CopperCopper +248.3%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +237.9%
Contains more ManganeseManganese +114.4%
Contains more SeleniumSelenium +3566.7%
Contains more PotassiumPotassium +54%
Contains less SodiumSodium -94.3%

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +661.4%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +1174.7%
Contains more Vitamin B5Vitamin B5 +300%
Contains more FolateFolate +192.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +63050%
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +550.7%
Contains more FatsFats +2120%
Contains more CarbsCarbs +1622%
Contains more OtherOther +209.4%
Contains more WaterWater +160.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +9883.3%
Contains more Poly. FatPolyunsaturated fat +1853.7%
Contains less Sat. FatSaturated fat -97.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +336.1%
Contains more FructoseFructose +465.1%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Lettuce DV% diff.
Vitamin K 0.2µg 126.3µg 105%
Vitamin A 0µg 370µg 41%
Vitamin B1 0.533mg 0.07mg 39%
Selenium 22µg 0.6µg 39%
Iron 3.61mg 0.86mg 34%
Vitamin B3 4.78mg 0.375mg 28%
Sodium 490mg 28mg 20%
Folate 111µg 38µg 18%
Carbs 49.42g 2.87g 16%
Starch 37.17g 0g 15%
Protein 8.85g 1.36g 15%
Vitamin B2 0.243mg 0.08mg 13%
Calories 266kcal 15kcal 13%
Manganese 0.536mg 0.25mg 12%
Calcium 144mg 36mg 11%
Polyunsaturated fat 1.602g 0.082g 10%
Phosphorus 98mg 29mg 10%
Vitamin C 0mg 9.2mg 10%
Vitamin B5 0.536mg 0.134mg 8%
Copper 0.101mg 0.029mg 8%
Fiber 2.7g 1.3g 6%
Fats 3.33g 0.15g 5%
Zinc 0.74mg 0.18mg 5%
Fructose 2.43g 0.43g 3%
Saturated fat 0.698g 0.02g 3%
Magnesium 23mg 13mg 2%
Potassium 126mg 194mg 2%
Monounsaturated fat 0.599g 0.006g 1%
Net carbs 46.72g 1.57g N/A
Sugar 5.67g 0.78g N/A
Vitamin E 0.22mg 0.22mg 0%
Vitamin B6 0.087mg 0.09mg 0%
Trans fat 0.027g 0g N/A
Choline 14.6mg 13.6mg 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
45%
Lettuce
Minerals Daily Need Coverage Score
56%
White bread
14%
Lettuce

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.678g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.