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Lettuce vs Pumpkin - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +71.4%
Contains more Potassium +75.3%
Contains more Copper +337.9%
Contains more Zinc +77.8%
Contains more Phosphorus +51.7%
Contains less Sodium -96.4%
Equal in Iron - 0.8
Equal in Magnesium - 12
Contains more Calcium +71.4%
Contains more Potassium +75.3%
Contains more Copper +337.9%
Contains more Zinc +77.8%
Contains more Phosphorus +51.7%
Contains less Sodium -96.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +40%
Contains more Vitamin B6 +47.5%
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
Contains more Vitamin B1 +40%
Contains more Vitamin B6 +47.5%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
85
Lettuce
53
Pumpkin
Mineral Summary Score
9
Lettuce
12
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Lettuce
6%
Pumpkin
Carbohydrates
3%
Lettuce
7%
Pumpkin
Fats
1%
Lettuce
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lettuce Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lettuce Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Lettuce
Lettuce contains less Sugars (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 - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lettuce Pumpkin Opinion
Calories 15 26 Pumpkin
Protein 1.36 1 Lettuce
Fats 0.15 0.1 Lettuce
Vitamin C 9.2 9 Lettuce
Carbs 2.87 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 0.8 Lettuce
Calcium 36 21 Lettuce
Potassium 194 340 Pumpkin
Magnesium 13 12 Lettuce
Sugars 0.78 2.76 Pumpkin
Fiber 1.3 0.5 Lettuce
Copper 0.029 0.127 Pumpkin
Zinc 0.18 0.32 Pumpkin
Starch 0 Lettuce
Phosphorus 29 44 Pumpkin
Sodium 28 1 Pumpkin
Vitamin A 7405 8513 Pumpkin
Vitamin E 0.22 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.07 0.05 Lettuce
Vitamin B2 0.08 0.11 Pumpkin
Vitamin B3 0.375 0.6 Pumpkin
Vitamin B5 0.134 0.298 Pumpkin
Vitamin B6 0.09 0.061 Lettuce
Vitamin B12 0 0
Vitamin K 126.3 1.1 Lettuce
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.02 0.052 Lettuce
Monounsaturated Fat 0.006 0.013 Pumpkin
Polyunsaturated fat 0.082 0.005 Lettuce
Tryptophan 0.009 0.012 Pumpkin
Threonine 0.059 0.029 Lettuce
Isoleucine 0.084 0.031 Lettuce
Leucine 0.079 0.046 Lettuce
Lysine 0.084 0.054 Lettuce
Methionine 0.016 0.011 Lettuce
Phenylalanine 0.055 0.032 Lettuce
Valine 0.07 0.035 Lettuce
Histidine 0.022 0.016 Lettuce
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.