Lettuce vs. Pumpkin — In-Depth Nutrition Comparison
Compare
A recap on the differences between lettuce and pumpkin
- Lettuce has more vitamin K, folate, and manganese; however, pumpkin is higher in vitamin A, copper, 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.
- The glycemic index of pumpkin is higher.
Food varieties used in this article are Lettuce, green leaf, raw and Pumpkin, raw.
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.
| Contains more CalciumCalcium | +71.4% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +100% |
| Contains more PotassiumPotassium | +75.3% |
| Contains more CopperCopper | +337.9% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +51.7% |
| 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 B1Vitamin B1 | +40% |
| Contains more Vitamin B6Vitamin B6 | +47.5% |
| Contains more Vitamin KVitamin K | +11381.8% |
| Contains more FolateFolate | +137.5% |
| Contains more CholineCholine | +65.9% |
| Contains more Vitamin AVitamin A | +15.1% |
| Contains more Vitamin EVitamin E | +381.8% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B3Vitamin B3 | +60% |
| Contains more Vitamin B5Vitamin B5 | +122.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 1.1µg | 104% |
| Copper | 0.029mg | 0.127mg | 11% |
| Vitamin E | 0.22mg | 1.06mg | 6% |
| Vitamin A | 370µg | 426µg | 6% |
| Folate | 38µg | 16µg | 6% |
| Manganese | 0.25mg | 0.125mg | 5% |
| Potassium | 194mg | 340mg | 4% |
| Fiber | 1.3g | 0.5g | 3% |
| Vitamin B5 | 0.134mg | 0.298mg | 3% |
| Calcium | 36mg | 21mg | 2% |
| Vitamin B6 | 0.09mg | 0.061mg | 2% |
| Vitamin B2 | 0.08mg | 0.11mg | 2% |
| Phosphorus | 29mg | 44mg | 2% |
| Vitamin B1 | 0.07mg | 0.05mg | 2% |
| Vitamin B3 | 0.375mg | 0.6mg | 1% |
| Choline | 13.6mg | 8.2mg | 1% |
| Protein | 1.36g | 1g | 1% |
| Polyunsaturated fat | 0.082g | 0.005g | 1% |
| Calories | 15kcal | 26kcal | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Carbs | 2.87g | 6.5g | 1% |
| Sodium | 28mg | 1mg | 1% |
| Fructose | 0.43g | 1% | |
| Iron | 0.86mg | 0.8mg | 1% |
| Zinc | 0.18mg | 0.32mg | 1% |
| Fats | 0.15g | 0.1g | 0% |
| Vitamin C | 9.2mg | 9mg | 0% |
| Net carbs | 1.57g | 6g | N/A |
| Magnesium | 13mg | 12mg | 0% |
| Sugar | 0.78g | 2.76g | N/A |
| Saturated fat | 0.02g | 0.052g | 0% |
| Monounsaturated fat | 0.006g | 0.013g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.059mg | 0.029mg | 0% |
| Isoleucine | 0.084mg | 0.031mg | 0% |
| Leucine | 0.079mg | 0.046mg | 0% |
| Lysine | 0.084mg | 0.054mg | 0% |
| Methionine | 0.016mg | 0.011mg | 0% |
| Phenylalanine | 0.055mg | 0.032mg | 0% |
| Valine | 0.07mg | 0.035mg | 0% |
| Histidine | 0.022mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +126.5% |
| Contains more OtherOther | +25% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Poly. FatPolyunsaturated fat | +1540% |
| Contains more Mono. FatMonounsaturated fat | +116.7% |