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Pumpkin vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Lettuce?

  • Pumpkin is richer in Copper, yet Lettuce is richer in Vitamin K, Vitamin A RAE, Folate, and Manganese.
  • Lettuce's daily need coverage for Vitamin K is 105% higher.
  • Pumpkin has 4 times more Vitamin E than Lettuce. Pumpkin has 0.8mg of Vitamin E , while Lettuce has 0.22mg.

We used Pumpkin, cooked, boiled, drained, without salt and Lettuce, green leaf, raw types in this comparison.

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.
Contains more Potassium +18.6%
Contains less Sodium -96.4%
Contains more Zinc +27.8%
Contains more Copper +213.8%
Contains more Calcium +140%
Contains more Iron +50.9%
Contains more Magnesium +44.4%
Contains more Manganese +180.9%
Contains more Selenium +200%
Equal in Phosphorus - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Potassium +18.6%
Contains less Sodium -96.4%
Contains more Zinc +27.8%
Contains more Copper +213.8%
Contains more Calcium +140%
Contains more Iron +50.9%
Contains more Magnesium +44.4%
Contains more Manganese +180.9%
Contains more Selenium +200%
Equal in Phosphorus - 29

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 E +263.6%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +50%
Contains more Vitamin A +28.7%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +125.8%
Contains more Vitamin B6 +104.5%
Contains more Folate +322.2%
Contains more Vitamin K +15687.5%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B3 - 0.375
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +263.6%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +50%
Contains more Vitamin A +28.7%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +125.8%
Contains more Vitamin B6 +104.5%
Contains more Folate +322.2%
Contains more Vitamin K +15687.5%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B3 - 0.375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +70.7%
Contains more Protein +88.9%
Contains more Fats +114.3%
Equal in Water - 94.98
Equal in Other - 0.64
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 Carbs +70.7%
Contains more Protein +88.9%
Contains more Fats +114.3%
Equal in Water - 94.98
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +50%
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +1950%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +50%
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +1950%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Lettuce Opinion
Net carbs 3.8g 1.57g Pumpkin
Protein 0.72g 1.36g Lettuce
Fats 0.07g 0.15g Lettuce
Carbs 4.9g 2.87g Pumpkin
Calories 20kcal 15kcal Pumpkin
Fructose 0.43g Lettuce
Sugar 2.08g 0.78g Lettuce
Fiber 1.1g 1.3g Lettuce
Calcium 15mg 36mg Lettuce
Iron 0.57mg 0.86mg Lettuce
Magnesium 9mg 13mg Lettuce
Phosphorus 30mg 29mg Pumpkin
Potassium 230mg 194mg Pumpkin
Sodium 1mg 28mg Pumpkin
Zinc 0.23mg 0.18mg Pumpkin
Copper 0.091mg 0.029mg Pumpkin
Manganese 0.089mg 0.25mg Lettuce
Selenium 0.2µg 0.6µg Lettuce
Vitamin A 5755IU 7405IU Lettuce
Vitamin A RAE 288µg 370µg Lettuce
Vitamin E 0.8mg 0.22mg Pumpkin
Vitamin C 4.7mg 9.2mg Lettuce
Vitamin B1 0.031mg 0.07mg Lettuce
Vitamin B2 0.078mg 0.08mg Lettuce
Vitamin B3 0.413mg 0.375mg Pumpkin
Vitamin B5 0.201mg 0.134mg Pumpkin
Vitamin B6 0.044mg 0.09mg Lettuce
Folate 9µg 38µg Lettuce
Vitamin K 0.8µg 126.3µg Lettuce
Tryptophan 0.009mg 0.009mg
Threonine 0.021mg 0.059mg Lettuce
Isoleucine 0.023mg 0.084mg Lettuce
Leucine 0.034mg 0.079mg Lettuce
Lysine 0.039mg 0.084mg Lettuce
Methionine 0.008mg 0.016mg Lettuce
Phenylalanine 0.023mg 0.055mg Lettuce
Valine 0.025mg 0.07mg Lettuce
Histidine 0.011mg 0.022mg Lettuce
Saturated Fat 0.037g 0.02g Lettuce
Monounsaturated Fat 0.009g 0.006g Pumpkin
Polyunsaturated fat 0.004g 0.082g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
37%
Pumpkin
75%
Lettuce
Minerals Daily Need Coverage Score
11%
Pumpkin
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 27mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.3)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.