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  6. Pumpkin flowers vs. Red leaf lettuce

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

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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, and Iron.
  • Red leaf lettuce covers your daily need of Vitamin A 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +18.2%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -80%
Contains more IronIron +71.4%
Contains more SeleniumSelenium +114.3%
~equal in Potassium ~187mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 93% 117% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +656.8%
Contains more Vitamin B3Vitamin B3 +115%
Contains more FolateFolate +63.9%
Contains more Vitamin AVitamin A +284.8%
Contains more Vitamin B1Vitamin B1 +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.077mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +45.1%
Contains more ProteinProtein +29.1%
Contains more FatsFats +214.3%
Contains more OtherOther +17%
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +80%
Contains less Sat. FatSaturated Fat -52.8%
Contains more Poly. FatPolyunsaturated 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
Calories 15kcal 16kcal Red leaf lettuce
Protein 1.03g 1.33g Red leaf lettuce
Fats 0.07g 0.22g Red leaf lettuce
Vitamin C 28mg 3.7mg Pumpkin flowers
Net carbs 3.28g 1.36g Pumpkin flowers
Carbs 3.28g 2.26g Pumpkin flowers
Magnesium 24mg 12mg Pumpkin flowers
Calcium 39mg 33mg Pumpkin flowers
Potassium 173mg 187mg Red leaf lettuce
Iron 0.7mg 1.2mg Red leaf lettuce
Sugar 0.48g Pumpkin flowers
Fiber 0.9g Red leaf lettuce
Copper 0.028mg Red leaf lettuce
Zinc 0.2mg Red leaf lettuce
Phosphorus 49mg 28mg Pumpkin flowers
Sodium 5mg 25mg Pumpkin flowers
Vitamin A 1947IU 7492IU Red leaf lettuce
Vitamin A 97µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Manganese 0.203mg Red leaf lettuce
Selenium 0.7µg 1.5µg Red leaf lettuce
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
Vitamin K 140.3µg Red leaf lettuce
Folate 59µg 36µg Pumpkin flowers
Choline 11.8mg 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
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
Fructose 0.28g 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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
23%
Pumpkin flowers
71%
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.