Lettuce vs. Pumpkin — In-Depth Nutrition Comparison
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What are the main differences between lettuce and pumpkins?
- Lettuce is richer in vitamin K, vitamin A, folate, and manganese, yet pumpkins are richer in copper.
- Lettuce's daily need coverage for vitamin K is 105% higher.
- Lettuce has 4 times more folate than pumpkins. Lettuce has 38µg of folate, while pumpkins have 9µg.
- Lettuce has a lower glycemic index than pumpkins.
We used Lettuce, green leaf, raw and Pumpkin, cooked, boiled, drained, without salt types in this comparison.
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 MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +50.9% |
| Contains more ManganeseManganese | +180.9% |
| Contains more SeleniumSelenium | +200% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more CopperCopper | +213.8% |
| Contains more ZincZinc | +27.8% |
| Contains less SodiumSodium | -96.4% |
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 CVitamin C | +95.7% |
| Contains more Vitamin AVitamin A | +28.5% |
| Contains more Vitamin B1Vitamin B1 | +125.8% |
| Contains more Vitamin B6Vitamin B6 | +104.5% |
| Contains more Vitamin KVitamin K | +15687.5% |
| Contains more FolateFolate | +322.2% |
| Contains more CholineCholine | +119.4% |
| Contains more Vitamin EVitamin E | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +10.1% |
| Contains more Vitamin B5Vitamin B5 | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 0.8µg | 105% |
| Vitamin A | 370µg | 288µg | 9% |
| Folate | 38µg | 9µg | 7% |
| Copper | 0.029mg | 0.091mg | 7% |
| Manganese | 0.25mg | 0.089mg | 7% |
| Vitamin C | 9.2mg | 4.7mg | 5% |
| Vitamin B6 | 0.09mg | 0.044mg | 4% |
| Iron | 0.86mg | 0.57mg | 4% |
| Vitamin E | 0.22mg | 0.8mg | 4% |
| Vitamin B1 | 0.07mg | 0.031mg | 3% |
| Calcium | 36mg | 15mg | 2% |
| Polyunsaturated fat | 0.082g | 0.004g | 1% |
| Choline | 13.6mg | 6.2mg | 1% |
| Vitamin B5 | 0.134mg | 0.201mg | 1% |
| Protein | 1.36g | 0.72g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Fructose | 0.43g | 1% | |
| Sodium | 28mg | 1mg | 1% |
| Potassium | 194mg | 230mg | 1% |
| Carbs | 2.87g | 4.9g | 1% |
| Fiber | 1.3g | 1.1g | 1% |
| Magnesium | 13mg | 9mg | 1% |
| Calories | 15kcal | 20kcal | 0% |
| Fats | 0.15g | 0.07g | 0% |
| Net carbs | 1.57g | 3.8g | N/A |
| Sugar | 0.78g | 2.08g | N/A |
| Zinc | 0.18mg | 0.23mg | 0% |
| Phosphorus | 29mg | 30mg | 0% |
| Vitamin B2 | 0.08mg | 0.078mg | 0% |
| Vitamin B3 | 0.375mg | 0.413mg | 0% |
| Saturated fat | 0.02g | 0.037g | 0% |
| Monounsaturated fat | 0.006g | 0.009g | 0% |
| Tryptophan | 0.009mg | 0.009mg | 0% |
| Threonine | 0.059mg | 0.021mg | 0% |
| Isoleucine | 0.084mg | 0.023mg | 0% |
| Leucine | 0.079mg | 0.034mg | 0% |
| Lysine | 0.084mg | 0.039mg | 0% |
| Methionine | 0.016mg | 0.008mg | 0% |
| Phenylalanine | 0.055mg | 0.023mg | 0% |
| Valine | 0.07mg | 0.025mg | 0% |
| Histidine | 0.022mg | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.9% |
| Contains more FatsFats | +114.3% |
| Contains more CarbsCarbs | +70.7% |
~equal in
Water
~93.69g
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.9% |
| Contains more Poly. FatPolyunsaturated fat | +1950% |
| Contains more Mono. FatMonounsaturated fat | +50% |
