Pumpkin vs. Red leaf lettuce — In-Depth Nutrition Comparison
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Significant differences between pumpkins and red leaf lettuce
- Pumpkins have more copper; however, red leaf lettuce is richer in vitamin K, vitamin A, iron, and folate.
- Red leaf lettuce covers your daily vitamin K needs 116% more than pumpkins.
- Red leaf lettuce has 5 times less vitamin E than pumpkins. Pumpkins have 0.8mg of vitamin E, while red leaf lettuce has 0.15mg.
Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Lettuce, red 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 | +23% |
| Contains more CopperCopper | +225% |
| Contains more ZincZinc | +15% |
| Contains less SodiumSodium | -96% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +120% |
| Contains more IronIron | +110.5% |
| Contains more ManganeseManganese | +128.1% |
| Contains more SeleniumSelenium | +650% |
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 CVitamin C | +27% |
| Contains more Vitamin EVitamin E | +433.3% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more Vitamin B5Vitamin B5 | +39.6% |
| Contains more Vitamin AVitamin A | +30.2% |
| Contains more Vitamin B1Vitamin B1 | +106.5% |
| Contains more Vitamin B6Vitamin B6 | +127.3% |
| Contains more Vitamin KVitamin K | +17437.5% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +90.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
| Contains more CarbsCarbs | +116.8% |
| Contains more OtherOther | +12.7% |
| Contains more ProteinProtein | +84.7% |
| Contains more FatsFats | +214.3% |
~equal in
Water
~95.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated fat | +80% |
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Poly. FatPolyunsaturated fat | +1700% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.8µg | 140.3µg | 116% |
| Vitamin A | 288µg | 375µg | 10% |
| Iron | 0.57mg | 1.2mg | 8% |
| Folate | 9µg | 36µg | 7% |
| Copper | 0.091mg | 0.028mg | 7% |
| Manganese | 0.089mg | 0.203mg | 5% |
| Vitamin E | 0.8mg | 0.15mg | 4% |
| Vitamin B6 | 0.044mg | 0.1mg | 4% |
| Vitamin B1 | 0.031mg | 0.064mg | 3% |
| Selenium | 0.2µg | 1.5µg | 2% |
| Calcium | 15mg | 33mg | 2% |
| Potassium | 230mg | 187mg | 1% |
| Vitamin B3 | 0.413mg | 0.321mg | 1% |
| Fiber | 1.1g | 0.9g | 1% |
| Magnesium | 9mg | 12mg | 1% |
| Vitamin B5 | 0.201mg | 0.144mg | 1% |
| Sodium | 1mg | 25mg | 1% |
| Carbs | 4.9g | 2.26g | 1% |
| Vitamin C | 4.7mg | 3.7mg | 1% |
| Choline | 6.2mg | 11.8mg | 1% |
| Protein | 0.72g | 1.33g | 1% |
| Calories | 20kcal | 16kcal | 0% |
| Fats | 0.07g | 0.22g | 0% |
| Net carbs | 3.8g | 1.36g | N/A |
| Sugar | 2.08g | 0.48g | N/A |
| Zinc | 0.23mg | 0.2mg | 0% |
| Phosphorus | 30mg | 28mg | 0% |
| Vitamin B2 | 0.078mg | 0.077mg | 0% |
| Saturated fat | 0.037g | 0.017g | 0% |
| Monounsaturated fat | 0.009g | 0.005g | 0% |
| Polyunsaturated fat | 0.004g | 0.072g | 0% |
| Tryptophan | 0.009mg | 0.022mg | 0% |
| Threonine | 0.021mg | 0.048mg | 0% |
| Isoleucine | 0.023mg | 0.038mg | 0% |
| Leucine | 0.034mg | 0.07mg | 0% |
| Lysine | 0.039mg | 0.045mg | 0% |
| Methionine | 0.008mg | 0.016mg | 0% |
| Phenylalanine | 0.023mg | 0.067mg | 0% |
| Valine | 0.025mg | 0.048mg | 0% |
| Histidine | 0.011mg | 0.019mg | 0% |
| Fructose | 0.28g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
46%
Minerals Daily Need Coverage Score
11%
14%
Comparison summary
Which food is lower in Sugar?
Red leaf lettuce is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Red leaf lettuce is lower in glycemic index (difference - 52)
Which food is cheaper?
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 24mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.