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  6. Celtuce vs. Winter squash

Celtuce vs. Winter squash — In-Depth Nutrition Comparison

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How are Celtuce and Winter squash different?

  • Celtuce is higher in Manganese, Vitamin C, and Folate, however, Winter squash is richer in Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Manganese from Celtuce is 22% higher.
  • Celtuce contains 2 times more Folate than Winter squash. While Celtuce contains 46µg of Folate, Winter squash contains only 20µg.

Celtuce, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Celtuce vs Winter squash 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.
Celtuce
Celtuce
8
:
2
Winter squash
Winter squash
Contains more Calcium +77.3%
Contains more Iron +25%
Contains more Magnesium +115.4%
Contains more Phosphorus +105.3%
Contains more Potassium +36.9%
Contains more Zinc +22.7%
Contains more Manganese +267.9%
Contains more Selenium +125%
Contains less Sodium -90.9%
Contains more Copper +105%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +77.3%
Contains more Iron +25%
Contains more Magnesium +115.4%
Contains more Phosphorus +105.3%
Contains more Potassium +36.9%
Contains more Zinc +22.7%
Contains more Manganese +267.9%
Contains more Selenium +125%
Contains less Sodium -90.9%
Contains more Copper +105%

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.
Celtuce
Celtuce
5
:
5
Winter squash
Winter squash
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +243.8%
Contains more Vitamin B3 +11.1%
Contains more Folate +130%
Contains more Vitamin A +49.2%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +222%
Equal in Vitamin B2 - 0.067
Equal in Vitamin B3 - 0.495
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +243.8%
Contains more Vitamin B3 +11.1%
Contains more Folate +130%
Contains more Vitamin A +49.2%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +222%
Equal in Vitamin B2 - 0.067
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celtuce
Celtuce
1
:
3
Winter squash
Winter squash
Contains more Fats +16.7%
Contains more Carbs +142.5%
Equal in Protein - 0.89
Equal in Water - 89.21
Equal in Other - 0.7
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Fats +16.7%
Contains more Carbs +142.5%
Equal in Protein - 0.89
Equal in Water - 89.21
Equal in Other - 0.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celtuce Winter squash Opinion
Net carbs 1.95g 6.05g Winter squash
Protein 0.85g 0.89g Winter squash
Fats 0.3g 0.35g Winter squash
Carbs 3.65g 8.85g Winter squash
Calories 18kcal 37kcal Winter squash
Sugar 3.3g Celtuce
Fiber 1.7g 2.8g Winter squash
Calcium 39mg 22mg Celtuce
Iron 0.55mg 0.44mg Celtuce
Magnesium 28mg 13mg Celtuce
Phosphorus 39mg 19mg Celtuce
Potassium 330mg 241mg Celtuce
Sodium 11mg 1mg Winter squash
Zinc 0.27mg 0.22mg Celtuce
Copper 0.04mg 0.082mg Winter squash
Manganese 0.688mg 0.187mg Celtuce
Selenium 0.9µg 0.4µg Celtuce
Vitamin A 3500IU 5223IU Winter squash
Vitamin A RAE 175µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 19.5mg 9.6mg Celtuce
Vitamin B1 0.055mg 0.016mg Celtuce
Vitamin B2 0.07mg 0.067mg Celtuce
Vitamin B3 0.55mg 0.495mg Celtuce
Vitamin B5 0.183mg 0.234mg Winter squash
Vitamin B6 0.05mg 0.161mg Winter squash
Folate 46µg 20µg Celtuce
Vitamin K 4.4µg Winter squash
Tryptophan 0.006mg 0.013mg Winter squash
Threonine 0.039mg 0.027mg Celtuce
Isoleucine 0.055mg 0.035mg Celtuce
Leucine 0.052mg 0.05mg Celtuce
Lysine 0.055mg 0.033mg Celtuce
Methionine 0.01mg 0.011mg Winter squash
Phenylalanine 0.036mg 0.035mg Celtuce
Valine 0.046mg 0.038mg Celtuce
Histidine 0.015mg 0.017mg Winter squash
Saturated Fat 0.072g Celtuce
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celtuce Winter squash
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
31%
Celtuce
38%
Winter squash
Minerals Daily Need Coverage Score
21%
Celtuce
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Celtuce
Celtuce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.