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  6. Pumpkin leaves vs. Red leaf lettuce

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

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A recap on differences between Pumpkin leaves and Red leaf lettuce

  • Pumpkin leaves are higher in Iron, Copper, Phosphorus, Vitamin B6, Vitamin C, Potassium, Manganese, and Magnesium, yet Red leaf lettuce is higher in Vitamin A RAE.
  • Red leaf lettuce covers your daily Vitamin A RAE needs 31% more than Pumpkin leaves.
  • Pumpkin leaves contain 5 times more Copper than Red leaf lettuce. While Pumpkin leaves contain 0.133mg of Copper, Red leaf lettuce contains only 0.028mg.

Food varieties used in this article are Pumpkin leaves, raw and Lettuce, red leaf, raw.

Infographic

Pumpkin leaves 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 leaves
Pumpkin leaves
8
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +18.2%
Contains more Iron +85%
Contains more Magnesium +216.7%
Contains more Phosphorus +271.4%
Contains more Potassium +133.2%
Contains less Sodium -56%
Contains more Copper +375%
Contains more Manganese +74.9%
Contains more Selenium +66.7%
Equal in Zinc - 0.2
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
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 Iron +85%
Contains more Magnesium +216.7%
Contains more Phosphorus +271.4%
Contains more Potassium +133.2%
Contains less Sodium -56%
Contains more Copper +375%
Contains more Manganese +74.9%
Contains more Selenium +66.7%
Equal in Zinc - 0.2

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 leaves
Pumpkin leaves
5
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +197.3%
Contains more Vitamin B1 +46.9%
Contains more Vitamin B2 +66.2%
Contains more Vitamin B3 +186.6%
Contains more Vitamin B6 +107%
Contains more Vitamin A +285.8%
Contains more Vitamin B5 +242.9%
Equal in Folate - 36
Pumpkin leaves
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% 37% 24% 30% 18% 3% 48% 27% 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 +197.3%
Contains more Vitamin B1 +46.9%
Contains more Vitamin B2 +66.2%
Contains more Vitamin B3 +186.6%
Contains more Vitamin B6 +107%
Contains more Vitamin A +285.8%
Contains more Vitamin B5 +242.9%
Equal in Folate - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +136.8%
Contains more Fats +81.8%
Contains more Other +125.5%
Equal in Carbs - 2.26
Equal in Water - 95.64
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 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 Protein +136.8%
Contains more Fats +81.8%
Contains more Other +125.5%
Equal in Carbs - 2.26
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +940%
Contains less Saturated Fat -91.8%
Contains more Polyunsaturated fat +227.3%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 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 +940%
Contains less Saturated Fat -91.8%
Contains more Polyunsaturated fat +227.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Red leaf lettuce Opinion
Net carbs 2.33g 1.36g Pumpkin leaves
Protein 3.15g 1.33g Pumpkin leaves
Fats 0.4g 0.22g Pumpkin leaves
Carbs 2.33g 2.26g Pumpkin leaves
Calories 19kcal 16kcal Pumpkin leaves
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Pumpkin leaves
Fiber 0.9g Red leaf lettuce
Calcium 39mg 33mg Pumpkin leaves
Iron 2.22mg 1.2mg Pumpkin leaves
Magnesium 38mg 12mg Pumpkin leaves
Phosphorus 104mg 28mg Pumpkin leaves
Potassium 436mg 187mg Pumpkin leaves
Sodium 11mg 25mg Pumpkin leaves
Zinc 0.2mg 0.2mg
Copper 0.133mg 0.028mg Pumpkin leaves
Manganese 0.355mg 0.203mg Pumpkin leaves
Selenium 0.9µg 1.5µg Red leaf lettuce
Vitamin A 1942IU 7492IU Red leaf lettuce
Vitamin A RAE 97µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 11mg 3.7mg Pumpkin leaves
Vitamin B1 0.094mg 0.064mg Pumpkin leaves
Vitamin B2 0.128mg 0.077mg Pumpkin leaves
Vitamin B3 0.92mg 0.321mg Pumpkin leaves
Vitamin B5 0.042mg 0.144mg Red leaf lettuce
Vitamin B6 0.207mg 0.1mg Pumpkin leaves
Folate 36µg 36µg
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.041mg 0.022mg Pumpkin leaves
Threonine 0.156mg 0.048mg Pumpkin leaves
Isoleucine 0.156mg 0.038mg Pumpkin leaves
Leucine 0.318mg 0.07mg Pumpkin leaves
Lysine 0.2mg 0.045mg Pumpkin leaves
Methionine 0.054mg 0.016mg Pumpkin leaves
Phenylalanine 0.171mg 0.067mg Pumpkin leaves
Valine 0.181mg 0.048mg Pumpkin leaves
Histidine 0.05mg 0.019mg Pumpkin leaves
Saturated Fat 0.207g 0.017g Red leaf lettuce
Monounsaturated Fat 0.052g 0.005g Pumpkin leaves
Polyunsaturated fat 0.022g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Pumpkin leaves
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.19g)
Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
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 ($)
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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.