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  6. Pumpkin vs. Lettuce

Pumpkin vs. Lettuce — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin and lettuce

  • Pumpkin has more vitamin A, copper, and vitamin E; however, lettuce is higher in vitamin K, folate, and manganese.
  • Lettuce covers your daily vitamin K needs 104% more than pumpkin.
  • Lettuce contains 5 times less vitamin E than pumpkin. Pumpkin contains 1.06mg of vitamin E, while lettuce contains 0.22mg.
  • Lettuce has less sugar.
  • The glycemic index of pumpkin is higher.

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

Infographic

Pumpkin vs 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 PotassiumPotassium +75.3%
Contains more CopperCopper +337.9%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -96.4%
Contains more CalciumCalcium +71.4%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~13mg
~equal in Iron ~0.86mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin AVitamin A +15.1%
Contains more Vitamin EVitamin E +381.8%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +122.4%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +11381.8%
Contains more FolateFolate +137.5%
~equal in Vitamin C ~9.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Lettuce DV% diff.
Vitamin K 1.1µg 126.3µg 104%
Copper 0.127mg 0.029mg 11%
Vitamin A 426µg 370µg 6%
Vitamin E 1.06mg 0.22mg 6%
Folate 16µg 38µg 6%
Manganese 0.125mg 0.25mg 5%
Potassium 340mg 194mg 4%
Fiber 0.5g 1.3g 3%
Vitamin B5 0.298mg 0.134mg 3%
Calcium 21mg 36mg 2%
Phosphorus 44mg 29mg 2%
Vitamin B1 0.05mg 0.07mg 2%
Vitamin B2 0.11mg 0.08mg 2%
Vitamin B6 0.061mg 0.09mg 2%
Calories 26kcal 15kcal 1%
Protein 1g 1.36g 1%
Carbs 6.5g 2.87g 1%
Iron 0.8mg 0.86mg 1%
Zinc 0.32mg 0.18mg 1%
Sodium 1mg 28mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin B3 0.6mg 0.375mg 1%
Choline 8.2mg 13.6mg 1%
Polyunsaturated fat 0.005g 0.082g 1%
Fructose 0.43g 1%
Protein per 100 calories 3.8g 9.1g N/A
Calories per 10 g protein 260kcal 110kcal N/A
Weight per 100 calories 385g 667g N/A
Fats 0.1g 0.15g 0%
Vitamin C 9mg 9.2mg 0%
Net carbs 6g 1.57g N/A
Magnesium 12mg 13mg 0%
Sugar 2.76g 0.78g N/A
Saturated fat 0.052g 0.02g 0%
Monounsaturated fat 0.013g 0.006g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.029mg 0.059mg 0%
Isoleucine 0.031mg 0.084mg 0%
Leucine 0.046mg 0.079mg 0%
Lysine 0.054mg 0.084mg 0%
Methionine 0.011mg 0.016mg 0%
Phenylalanine 0.032mg 0.055mg 0%
Valine 0.035mg 0.07mg 0%
Histidine 0.016mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 CarbsCarbs +126.5%
Contains more OtherOther +25%
Contains more ProteinProtein +36%
Contains more FatsFats +50%
~equal in Water ~94.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 +116.7%
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +1540%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.