Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Lettuce
  5. Compare
  6. Lettuce vs. Pumpkin

Lettuce vs. Pumpkin — In-Depth Nutrition Comparison

Compare

A recap on differences between Lettuce and Pumpkin

  • Lettuce has more Vitamin K, Folate, and Manganese, however, Pumpkin is higher in Copper, Vitamin A RAE, and Vitamin E .
  • Lettuce covers your daily Vitamin K needs 104% more than Pumpkin.
  • Pumpkin contains 3 times less Fiber than Lettuce. Lettuce contains 1.3g of Fiber, while Pumpkin contains 0.5g.
  • Lettuce has less Sugar.

Food varieties used in this article are Lettuce, green leaf, raw and Pumpkin, raw.

Infographic

Lettuce vs Pumpkin 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
5
:
5
Pumpkin
Pumpkin
Contains more Calcium +71.4%
Contains more Manganese +100%
Contains more Selenium +100%
Contains more Phosphorus +51.7%
Contains more Potassium +75.3%
Contains less Sodium -96.4%
Contains more Zinc +77.8%
Contains more Copper +337.9%
Equal in Iron - 0.8
Equal in Magnesium - 12
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +71.4%
Contains more Manganese +100%
Contains more Selenium +100%
Contains more Phosphorus +51.7%
Contains more Potassium +75.3%
Contains less Sodium -96.4%
Contains more Zinc +77.8%
Contains more Copper +337.9%
Equal in Iron - 0.8
Equal in Magnesium - 12

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
5
:
5
Pumpkin
Pumpkin
Contains more Vitamin B1 +40%
Contains more Vitamin B6 +47.5%
Contains more Folate +137.5%
Contains more Vitamin K +11381.8%
Contains more Vitamin A +15%
Contains more Vitamin E +381.8%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +122.4%
Equal in Vitamin C - 9
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +40%
Contains more Vitamin B6 +47.5%
Contains more Folate +137.5%
Contains more Vitamin K +11381.8%
Contains more Vitamin A +15%
Contains more Vitamin E +381.8%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +122.4%
Equal in Vitamin C - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Pumpkin
Pumpkin
Contains more Protein +36%
Contains more Fats +50%
Contains more Carbs +126.5%
Contains more Other +25%
Equal in Water - 91.6
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +36%
Contains more Fats +50%
Contains more Carbs +126.5%
Contains more Other +25%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -61.5%
Contains more Polyunsaturated fat +1540%
Contains more Monounsaturated Fat +116.7%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -61.5%
Contains more Polyunsaturated fat +1540%
Contains more Monounsaturated Fat +116.7%

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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Pumpkin Opinion
Net carbs 1.57g 6g Pumpkin
Protein 1.36g 1g Lettuce
Fats 0.15g 0.1g Lettuce
Carbs 2.87g 6.5g Pumpkin
Calories 15kcal 26kcal Pumpkin
Fructose 0.43g Lettuce
Sugar 0.78g 2.76g Lettuce
Fiber 1.3g 0.5g Lettuce
Calcium 36mg 21mg Lettuce
Iron 0.86mg 0.8mg Lettuce
Magnesium 13mg 12mg Lettuce
Phosphorus 29mg 44mg Pumpkin
Potassium 194mg 340mg Pumpkin
Sodium 28mg 1mg Pumpkin
Zinc 0.18mg 0.32mg Pumpkin
Copper 0.029mg 0.127mg Pumpkin
Manganese 0.25mg 0.125mg Lettuce
Selenium 0.6µg 0.3µg Lettuce
Vitamin A 7405IU 8513IU Pumpkin
Vitamin A RAE 370µg 426µg Pumpkin
Vitamin E 0.22mg 1.06mg Pumpkin
Vitamin C 9.2mg 9mg Lettuce
Vitamin B1 0.07mg 0.05mg Lettuce
Vitamin B2 0.08mg 0.11mg Pumpkin
Vitamin B3 0.375mg 0.6mg Pumpkin
Vitamin B5 0.134mg 0.298mg Pumpkin
Vitamin B6 0.09mg 0.061mg Lettuce
Folate 38µg 16µg Lettuce
Vitamin K 126.3µg 1.1µg Lettuce
Tryptophan 0.009mg 0.012mg Pumpkin
Threonine 0.059mg 0.029mg Lettuce
Isoleucine 0.084mg 0.031mg Lettuce
Leucine 0.079mg 0.046mg Lettuce
Lysine 0.084mg 0.054mg Lettuce
Methionine 0.016mg 0.011mg Lettuce
Phenylalanine 0.055mg 0.032mg Lettuce
Valine 0.07mg 0.035mg Lettuce
Histidine 0.022mg 0.016mg Lettuce
Saturated Fat 0.02g 0.052g Lettuce
Monounsaturated Fat 0.006g 0.013g Pumpkin
Polyunsaturated fat 0.082g 0.005g 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

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
55%
Pumpkin
Minerals Daily Need Coverage Score
14%
Lettuce
16%
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 - 1.98g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 20)
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.
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. 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/168448/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.