Pumpkin vs. Lettuce — In-Depth Nutrition Comparison
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What are the main differences between pumpkins and lettuce?
- Pumpkins are richer in copper, yet lettuce is richer in vitamin K, vitamin A, folate, and manganese.
- Lettuce's daily need coverage for vitamin K is 105% higher.
- Pumpkins have 4 times more vitamin E than lettuce. Pumpkins have 0.8mg of vitamin E, while lettuce has 0.22mg.
- Lettuce has a lower glycemic index than pumpkins.
We used Pumpkin, cooked, boiled, drained, without salt and Lettuce, green leaf, raw types in this comparison.
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 | +18.6% |
| Contains more CopperCopper | +213.8% |
| Contains more ZincZinc | +27.8% |
| Contains less SodiumSodium | -96.4% |
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +50.9% |
| Contains more ManganeseManganese | +180.9% |
| Contains more SeleniumSelenium | +200% |
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 EVitamin E | +263.6% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more Vitamin CVitamin C | +95.7% |
| Contains more Vitamin AVitamin A | +28.5% |
| Contains more Vitamin B1Vitamin B1 | +125.8% |
| Contains more Vitamin B6Vitamin B6 | +104.5% |
| Contains more Vitamin KVitamin K | +15687.5% |
| Contains more FolateFolate | +322.2% |
| Contains more CholineCholine | +119.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 126.3µg | 105% |
| Vitamin A | 288µg | 370µg | 9% |
| Folate | 9µg | 38µg | 7% |
| Copper | 0.091mg | 0.029mg | 7% |
| Manganese | 0.089mg | 0.25mg | 7% |
| Vitamin C | 4.7mg | 9.2mg | 5% |
| Vitamin B6 | 0.044mg | 0.09mg | 4% |
| Iron | 0.57mg | 0.86mg | 4% |
| Vitamin E | 0.8mg | 0.22mg | 4% |
| Vitamin B1 | 0.031mg | 0.07mg | 3% |
| Calcium | 15mg | 36mg | 2% |
| Polyunsaturated fat | 0.004g | 0.082g | 1% |
| Choline | 6.2mg | 13.6mg | 1% |
| Vitamin B5 | 0.201mg | 0.134mg | 1% |
| Protein | 0.72g | 1.36g | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Fructose | 0.43g | 1% | |
| Sodium | 1mg | 28mg | 1% |
| Potassium | 230mg | 194mg | 1% |
| Carbs | 4.9g | 2.87g | 1% |
| Fiber | 1.1g | 1.3g | 1% |
| Magnesium | 9mg | 13mg | 1% |
| Calories | 20kcal | 15kcal | 0% |
| Fats | 0.07g | 0.15g | 0% |
| Net carbs | 3.8g | 1.57g | N/A |
| Sugar | 2.08g | 0.78g | N/A |
| Zinc | 0.23mg | 0.18mg | 0% |
| Phosphorus | 30mg | 29mg | 0% |
| Vitamin B2 | 0.078mg | 0.08mg | 0% |
| Vitamin B3 | 0.413mg | 0.375mg | 0% |
| Saturated fat | 0.037g | 0.02g | 0% |
| Monounsaturated fat | 0.009g | 0.006g | 0% |
| Tryptophan | 0.009mg | 0.009mg | 0% |
| Threonine | 0.021mg | 0.059mg | 0% |
| Isoleucine | 0.023mg | 0.084mg | 0% |
| Leucine | 0.034mg | 0.079mg | 0% |
| Lysine | 0.039mg | 0.084mg | 0% |
| Methionine | 0.008mg | 0.016mg | 0% |
| Phenylalanine | 0.023mg | 0.055mg | 0% |
| Valine | 0.025mg | 0.07mg | 0% |
| Histidine | 0.011mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +70.7% |
| Contains more ProteinProtein | +88.9% |
| Contains more FatsFats | +114.3% |
~equal in
Water
~94.98g
~equal in
Other
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains less Sat. FatSaturated fat | -45.9% |
| Contains more Poly. FatPolyunsaturated fat | +1950% |
