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Lettuce vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Pumpkin?

  • Lettuce is richer in Vitamin K, Vitamin A RAE, Folate, and Manganese, yet Pumpkin is richer in Copper.
  • Lettuce's daily need coverage for Vitamin K is 105% higher.
  • Lettuce has 4 times more Folate than Pumpkin. Lettuce has 38µg of Folate, while Pumpkin has 9µg.

We used Lettuce, green leaf, raw and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Lettuce vs Pumpkin infographic
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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.
Contains more Calcium +140%
Contains more Iron +50.9%
Contains more Magnesium +44.4%
Contains more Manganese +180.9%
Contains more Selenium +200%
Contains more Potassium +18.6%
Contains less Sodium -96.4%
Contains more Zinc +27.8%
Contains more Copper +213.8%
Equal in Phosphorus - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +140%
Contains more Iron +50.9%
Contains more Magnesium +44.4%
Contains more Manganese +180.9%
Contains more Selenium +200%
Contains more Potassium +18.6%
Contains less Sodium -96.4%
Contains more Zinc +27.8%
Contains more Copper +213.8%
Equal in Phosphorus - 30

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.
:
Contains more Vitamin A +28.7%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +125.8%
Contains more Vitamin B6 +104.5%
Contains more Folate +322.2%
Contains more Vitamin K +15687.5%
Contains more Vitamin E +263.6%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +50%
Equal in Vitamin B2 - 0.078
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +28.7%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +125.8%
Contains more Vitamin B6 +104.5%
Contains more Folate +322.2%
Contains more Vitamin K +15687.5%
Contains more Vitamin E +263.6%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +50%
Equal in Vitamin B2 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88.9%
Contains more Fats +114.3%
Contains more Carbs +70.7%
Equal in Water - 93.69
Equal in Other - 0.62
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +88.9%
Contains more Fats +114.3%
Contains more Carbs +70.7%
Equal in Water - 93.69
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +1950%
Contains more Monounsaturated Fat +50%
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +1950%
Contains more Monounsaturated Fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Pumpkin Opinion
Net carbs 1.57g 3.8g Pumpkin
Protein 1.36g 0.72g Lettuce
Fats 0.15g 0.07g Lettuce
Carbs 2.87g 4.9g Pumpkin
Calories 15kcal 20kcal Pumpkin
Fructose 0.43g Lettuce
Sugar 0.78g 2.08g Lettuce
Fiber 1.3g 1.1g Lettuce
Calcium 36mg 15mg Lettuce
Iron 0.86mg 0.57mg Lettuce
Magnesium 13mg 9mg Lettuce
Phosphorus 29mg 30mg Pumpkin
Potassium 194mg 230mg Pumpkin
Sodium 28mg 1mg Pumpkin
Zinc 0.18mg 0.23mg Pumpkin
Copper 0.029mg 0.091mg Pumpkin
Manganese 0.25mg 0.089mg Lettuce
Selenium 0.6µg 0.2µg Lettuce
Vitamin A 7405IU 5755IU Lettuce
Vitamin A RAE 370µg 288µg Lettuce
Vitamin E 0.22mg 0.8mg Pumpkin
Vitamin C 9.2mg 4.7mg Lettuce
Vitamin B1 0.07mg 0.031mg Lettuce
Vitamin B2 0.08mg 0.078mg Lettuce
Vitamin B3 0.375mg 0.413mg Pumpkin
Vitamin B5 0.134mg 0.201mg Pumpkin
Vitamin B6 0.09mg 0.044mg Lettuce
Folate 38µg 9µg Lettuce
Vitamin K 126.3µg 0.8µg Lettuce
Tryptophan 0.009mg 0.009mg
Threonine 0.059mg 0.021mg Lettuce
Isoleucine 0.084mg 0.023mg Lettuce
Leucine 0.079mg 0.034mg Lettuce
Lysine 0.084mg 0.039mg Lettuce
Methionine 0.016mg 0.008mg Lettuce
Phenylalanine 0.055mg 0.023mg Lettuce
Valine 0.07mg 0.025mg Lettuce
Histidine 0.022mg 0.011mg Lettuce
Saturated Fat 0.02g 0.037g Lettuce
Monounsaturated Fat 0.006g 0.009g Pumpkin
Polyunsaturated fat 0.082g 0.004g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Pumpkin
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
37%
Pumpkin
Minerals Daily Need Coverage Score
14%
Lettuce
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 27mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 20)
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)
Which food is richer in minerals?
?
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.