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  6. Pumpkin vs. Lettuce

Pumpkin vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Lettuce

  • Pumpkin has more Copper, Vitamin A RAE, and Vitamin E , however, Lettuce is higher in Vitamin K, Folate, and Manganese.
  • Lettuce covers your daily Vitamin K needs 104% more than Pumpkin.
  • Lettuce contains 5 times less Vitamin E than Pumpkin. Pumpkin contains 1.06mg of Vitamin E , while Lettuce contains 0.22mg.
  • Lettuce has less Sugar.

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

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
5
:
5
Lettuce
Lettuce
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%
Contains more Calcium +71.4%
Contains more Manganese +100%
Contains more Selenium +100%
Equal in Iron - 0.86
Equal in Magnesium - 13
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
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%
Contains more Calcium +71.4%
Contains more Manganese +100%
Contains more Selenium +100%
Equal in Iron - 0.86
Equal in Magnesium - 13

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.
Pumpkin
Pumpkin
5
:
5
Lettuce
Lettuce
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%
Contains more Vitamin B1 +40%
Contains more Vitamin B6 +47.5%
Contains more Folate +137.5%
Contains more Vitamin K +11381.8%
Equal in Vitamin C - 9.2
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%
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%
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%
Contains more Vitamin B1 +40%
Contains more Vitamin B6 +47.5%
Contains more Folate +137.5%
Contains more Vitamin K +11381.8%
Equal in Vitamin C - 9.2

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Lettuce
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
55%
Pumpkin
75%
Lettuce
Minerals Daily Need Coverage Score
16%
Pumpkin
14%
Lettuce

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.