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Pumpkin leaves vs. Lettuce — In-Depth Nutrition Comparison

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Differences between pumpkin leaves and lettuce

  • Pumpkin leaves have more iron, copper, phosphorus, vitamin B6, potassium, and magnesium, while lettuce has more vitamin A.
  • Lettuce's daily need coverage for vitamin A is 109% higher.
  • Lettuce contains 5 times less copper than pumpkin leaves. Pumpkin leaves contain 0.133mg of copper, while lettuce contains 0.029mg.

The food types used in this comparison are Pumpkin leaves, raw and Lettuce, green leaf, raw.

Infographic

Pumpkin leaves vs Lettuce infographic
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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" 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +192.3%
Contains more PotassiumPotassium +124.7%
Contains more IronIron +158.1%
Contains more CopperCopper +358.6%
Contains more PhosphorusPhosphorus +258.6%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +42%
Contains more SeleniumSelenium +50%
~equal in Calcium ~36mg
~equal in Zinc ~0.18mg

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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +19.6%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +145.3%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin AVitamin A +281.4%
Contains more Vitamin B5Vitamin B5 +219%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Lettuce DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 97µg 370µg 30%
Iron 2.22mg 0.86mg 17%
Copper 0.133mg 0.029mg 12%
Phosphorus 104mg 29mg 11%
Vitamin B6 0.207mg 0.09mg 9%
Potassium 436mg 194mg 7%
Magnesium 38mg 13mg 6%
Fiber 1.3g 5%
Manganese 0.355mg 0.25mg 5%
Protein 3.15g 1.36g 4%
Vitamin B2 0.128mg 0.08mg 4%
Vitamin B3 0.92mg 0.375mg 3%
Choline 13.6mg 2%
Vitamin B5 0.042mg 0.134mg 2%
Vitamin C 11mg 9.2mg 2%
Vitamin B1 0.094mg 0.07mg 2%
Folate 36µg 38µg 1%
Saturated fat 0.207g 0.02g 1%
Fructose 0.43g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin E 0.22mg 1%
Sodium 11mg 28mg 1%
Calories 19kcal 15kcal 0%
Fats 0.4g 0.15g 0%
Carbs 2.33g 2.87g 0%
Net carbs 2.33g 1.57g N/A
Calcium 39mg 36mg 0%
Sugar 0.78g N/A
Zinc 0.2mg 0.18mg 0%
Monounsaturated fat 0.052g 0.006g 0%
Polyunsaturated fat 0.022g 0.082g 0%
Tryptophan 0.041mg 0.009mg 0%
Threonine 0.156mg 0.059mg 0%
Isoleucine 0.156mg 0.084mg 0%
Leucine 0.318mg 0.079mg 0%
Lysine 0.2mg 0.084mg 0%
Methionine 0.054mg 0.016mg 0%
Phenylalanine 0.171mg 0.055mg 0%
Valine 0.181mg 0.07mg 0%
Histidine 0.05mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +131.6%
Contains more FatsFats +166.7%
Contains more OtherOther +93.8%
Contains more CarbsCarbs +23.2%
~equal in Water ~94.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +766.7%
Contains less Sat. FatSaturated fat -90.3%
Contains more Poly. FatPolyunsaturated fat +272.7%

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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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.