Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin flowers
  5. Compare
  6. Pumpkin flowers vs. Red leaf lettuce

Pumpkin flowers vs. Red leaf lettuce — In-Depth Nutrition Comparison

Compare

Summary of differences between Pumpkin flowers and Red leaf lettuce

  • Pumpkin flowers have more Vitamin C, and Folate, however, Red leaf lettuce is higher in Vitamin A RAE, and Iron.
  • Red leaf lettuce covers your daily need of Vitamin A RAE 31% more than Pumpkin flowers.
  • Pumpkin flowers have 8 times more Vitamin C than Red leaf lettuce. While Pumpkin flowers have 28mg of Vitamin C, Red leaf lettuce has only 3.7mg.

These are the specific foods used in this comparison Pumpkin flowers, raw and Lettuce, red leaf, raw.

Infographic

Pumpkin flowers vs Red leaf lettuce 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.
Pumpkin flowers
Pumpkin flowers
4
:
6
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +18.2%
Contains more Magnesium +100%
Contains more Phosphorus +75%
Contains less Sodium -80%
Contains more Iron +71.4%
Contains more Selenium +114.3%
Equal in Potassium - 187
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +18.2%
Contains more Magnesium +100%
Contains more Phosphorus +75%
Contains less Sodium -80%
Contains more Iron +71.4%
Contains more Selenium +114.3%
Equal in Potassium - 187

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.
Pumpkin flowers
Pumpkin flowers
3
:
7
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +656.8%
Contains more Vitamin B3 +115%
Contains more Folate +63.9%
Contains more Vitamin A +284.8%
Contains more Vitamin B1 +52.4%
Equal in Vitamin B2 - 0.077
Pumpkin flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +656.8%
Contains more Vitamin B3 +115%
Contains more Folate +63.9%
Contains more Vitamin A +284.8%
Contains more Vitamin B1 +52.4%
Equal in Vitamin B2 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin flowers
Pumpkin flowers
1
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +45.1%
Contains more Protein +29.1%
Contains more Fats +214.3%
Contains more Other +17%
Equal in Water - 95.64
Pumpkin flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +45.1%
Contains more Protein +29.1%
Contains more Fats +214.3%
Contains more Other +17%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin flowers
Pumpkin flowers
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -52.8%
Contains more Polyunsaturated fat +1700%
Pumpkin flowers
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -52.8%
Contains more Polyunsaturated fat +1700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Red leaf lettuce Opinion
Net carbs 3.28g 1.36g Pumpkin flowers
Protein 1.03g 1.33g Red leaf lettuce
Fats 0.07g 0.22g Red leaf lettuce
Carbs 3.28g 2.26g Pumpkin flowers
Calories 15kcal 16kcal Red leaf lettuce
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Pumpkin flowers
Fiber 0.9g Red leaf lettuce
Calcium 39mg 33mg Pumpkin flowers
Iron 0.7mg 1.2mg Red leaf lettuce
Magnesium 24mg 12mg Pumpkin flowers
Phosphorus 49mg 28mg Pumpkin flowers
Potassium 173mg 187mg Red leaf lettuce
Sodium 5mg 25mg Pumpkin flowers
Zinc 0.2mg Red leaf lettuce
Copper 0.028mg Red leaf lettuce
Manganese 0.203mg Red leaf lettuce
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 1947IU 7492IU Red leaf lettuce
Vitamin A RAE 97µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 28mg 3.7mg Pumpkin flowers
Vitamin B1 0.042mg 0.064mg Red leaf lettuce
Vitamin B2 0.075mg 0.077mg Red leaf lettuce
Vitamin B3 0.69mg 0.321mg Pumpkin flowers
Vitamin B5 0.144mg Red leaf lettuce
Vitamin B6 0.1mg Red leaf lettuce
Folate 59µg 36µg Pumpkin flowers
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.036g 0.017g Red leaf lettuce
Monounsaturated Fat 0.009g 0.005g Pumpkin flowers
Polyunsaturated fat 0.004g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Pumpkin flowers
Pumpkin flowers vs Pumpkin
Pumpkin
Pumpkin flowers
Pumpkin flowers vs Rapini
Rapini
Pumpkin flowers
Pumpkin flowers vs Watercress
Watercress
Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw

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
25%
Pumpkin flowers
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
14%
Red leaf lettuce

Comparison summary

Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.019g)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.