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  6. Lettuce vs. Summer squash

Lettuce vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between Lettuce and Summer squash

  • Lettuce has more Vitamin K, Vitamin A RAE, and Iron, however, Summer squash has more Vitamin B6, and Vitamin C.
  • Daily need coverage for Vitamin K from Lettuce is 103% higher.
  • Summer squash has 37 times less Vitamin A RAE than Lettuce. Lettuce has 370µg of Vitamin A RAE, while Summer squash has 10µg.

Food types used in this article are Lettuce, green leaf, raw and Squash, summer, all varieties, raw.

Infographic

Lettuce vs Summer 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.
Lettuce
Lettuce
4
:
6
Summer squash
Summer squash
Contains more Calcium +140%
Contains more Iron +145.7%
Contains more Manganese +42.9%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Phosphorus +31%
Contains more Potassium +35.1%
Contains less Sodium -92.9%
Contains more Zinc +61.1%
Contains more Copper +75.9%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +140%
Contains more Iron +145.7%
Contains more Manganese +42.9%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Phosphorus +31%
Contains more Potassium +35.1%
Contains less Sodium -92.9%
Contains more Zinc +61.1%
Contains more Copper +75.9%

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.
Lettuce
Lettuce
5
:
5
Summer squash
Summer squash
Contains more Vitamin A +3602.5%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +45.8%
Contains more Folate +31%
Contains more Vitamin K +4110%
Contains more Vitamin C +84.8%
Contains more Vitamin B2 +77.5%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +142.2%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +3602.5%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +45.8%
Contains more Folate +31%
Contains more Vitamin K +4110%
Contains more Vitamin C +84.8%
Contains more Vitamin B2 +77.5%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +142.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
3
:
2
Summer squash
Summer squash
Contains more Protein +12.4%
Contains more Fats +20%
Contains more Carbs +16.7%
Equal in Water - 94.64
Equal in Other - 0.62
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +12.4%
Contains more Fats +20%
Contains more Carbs +16.7%
Equal in Water - 94.64
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +166.7%
Equal in Polyunsaturated fat - 0.089
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +166.7%
Equal in Polyunsaturated fat - 0.089

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lettuce
Lettuce
0
:
3
Summer squash
Summer squash
Contains more Sucrose +∞%
Contains more Glucose +108.3%
Contains more Fructose +120.9%
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Summer squash
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +108.3%
Contains more Fructose +120.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Summer squash Opinion
Net carbs 1.57g 2.25g Summer squash
Protein 1.36g 1.21g Lettuce
Fats 0.15g 0.18g Summer squash
Carbs 2.87g 3.35g Summer squash
Calories 15kcal 16kcal Summer squash
Fructose 0.43g 0.95g Summer squash
Sugar 0.78g 2.2g Lettuce
Fiber 1.3g 1.1g Lettuce
Calcium 36mg 15mg Lettuce
Iron 0.86mg 0.35mg Lettuce
Magnesium 13mg 17mg Summer squash
Phosphorus 29mg 38mg Summer squash
Potassium 194mg 262mg Summer squash
Sodium 28mg 2mg Summer squash
Zinc 0.18mg 0.29mg Summer squash
Copper 0.029mg 0.051mg Summer squash
Manganese 0.25mg 0.175mg Lettuce
Selenium 0.6µg 0.2µg Lettuce
Vitamin A 7405IU 200IU Lettuce
Vitamin A RAE 370µg 10µg Lettuce
Vitamin E 0.22mg 0.12mg Lettuce
Vitamin C 9.2mg 17mg Summer squash
Vitamin B1 0.07mg 0.048mg Lettuce
Vitamin B2 0.08mg 0.142mg Summer squash
Vitamin B3 0.375mg 0.487mg Summer squash
Vitamin B5 0.134mg 0.155mg Summer squash
Vitamin B6 0.09mg 0.218mg Summer squash
Folate 38µg 29µg Lettuce
Vitamin K 126.3µg 3µg Lettuce
Tryptophan 0.009mg 0.011mg Summer squash
Threonine 0.059mg 0.028mg Lettuce
Isoleucine 0.084mg 0.042mg Lettuce
Leucine 0.079mg 0.069mg Lettuce
Lysine 0.084mg 0.065mg Lettuce
Methionine 0.016mg 0.017mg Summer squash
Phenylalanine 0.055mg 0.041mg Lettuce
Valine 0.07mg 0.053mg Lettuce
Histidine 0.022mg 0.025mg Summer squash
Saturated Fat 0.02g 0.044g Lettuce
Monounsaturated Fat 0.006g 0.016g Summer squash
Polyunsaturated fat 0.082g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Summer 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
75%
Lettuce
18%
Summer squash
Minerals Daily Need Coverage Score
14%
Lettuce
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.024g)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.