Pumpkin vs. Lettuce — In-Depth Nutrition Comparison
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A recap on 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
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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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +65.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.1µg | 126.3µg | 104% |
| Copper | 0.127mg | 0.029mg | 11% |
| Vitamin E | 1.06mg | 0.22mg | 6% |
| Vitamin A | 426µg | 370µg | 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% |
| Vitamin B6 | 0.061mg | 0.09mg | 2% |
| Vitamin B2 | 0.11mg | 0.08mg | 2% |
| Phosphorus | 44mg | 29mg | 2% |
| Vitamin B1 | 0.05mg | 0.07mg | 2% |
| Vitamin B3 | 0.6mg | 0.375mg | 1% |
| Choline | 8.2mg | 13.6mg | 1% |
| Protein | 1g | 1.36g | 1% |
| Polyunsaturated fat | 0.005g | 0.082g | 1% |
| Calories | 26kcal | 15kcal | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Carbs | 6.5g | 2.87g | 1% |
| Sodium | 1mg | 28mg | 1% |
| Fructose | 0.43g | 1% | |
| Iron | 0.8mg | 0.86mg | 1% |
| Zinc | 0.32mg | 0.18mg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +116.7% |
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Poly. FatPolyunsaturated fat | +1540% |