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  6. Pumpkin vs. Red leaf lettuce

Pumpkin vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Red leaf lettuce

  • Pumpkin has more Copper, however, Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, Iron, and Folate.
  • Red leaf lettuce covers your daily Vitamin K needs 116% more than Pumpkin.
  • Red leaf lettuce has 5 times less Vitamin E than Pumpkin. Pumpkin has 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

Pumpkin vs Red leaf 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.
Pumpkin
Pumpkin
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Potassium +23%
Contains less Sodium -96%
Contains more Zinc +15%
Contains more Copper +225%
Contains more Calcium +120%
Contains more Iron +110.5%
Contains more Magnesium +33.3%
Contains more Manganese +128.1%
Contains more Selenium +650%
Equal in Phosphorus - 28
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Potassium +23%
Contains less Sodium -96%
Contains more Zinc +15%
Contains more Copper +225%
Contains more Calcium +120%
Contains more Iron +110.5%
Contains more Magnesium +33.3%
Contains more Manganese +128.1%
Contains more Selenium +650%
Equal in Phosphorus - 28

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.
Pumpkin
Pumpkin
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +433.3%
Contains more Vitamin C +27%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +39.6%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B6 +127.3%
Contains more Folate +300%
Contains more Vitamin K +17437.5%
Equal in Vitamin B2 - 0.077
Pumpkin
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +433.3%
Contains more Vitamin C +27%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +39.6%
Contains more Vitamin A +30.2%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B6 +127.3%
Contains more Folate +300%
Contains more Vitamin K +17437.5%
Equal in Vitamin B2 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +116.8%
Contains more Other +12.7%
Contains more Protein +84.7%
Contains more Fats +214.3%
Equal in Water - 95.64
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +116.8%
Contains more Other +12.7%
Contains more Protein +84.7%
Contains more Fats +214.3%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated fat +1700%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated 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.
Pumpkin Red leaf lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Red leaf lettuce Opinion
Net carbs 3.8g 1.36g Pumpkin
Protein 0.72g 1.33g Red leaf lettuce
Fats 0.07g 0.22g Red leaf lettuce
Carbs 4.9g 2.26g Pumpkin
Calories 20kcal 16kcal Pumpkin
Fructose 0.28g Red leaf lettuce
Sugar 2.08g 0.48g Red leaf lettuce
Fiber 1.1g 0.9g Pumpkin
Calcium 15mg 33mg Red leaf lettuce
Iron 0.57mg 1.2mg Red leaf lettuce
Magnesium 9mg 12mg Red leaf lettuce
Phosphorus 30mg 28mg Pumpkin
Potassium 230mg 187mg Pumpkin
Sodium 1mg 25mg Pumpkin
Zinc 0.23mg 0.2mg Pumpkin
Copper 0.091mg 0.028mg Pumpkin
Manganese 0.089mg 0.203mg Red leaf lettuce
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 5755IU 7492IU Red leaf lettuce
Vitamin A RAE 288µg 375µg Red leaf lettuce
Vitamin E 0.8mg 0.15mg Pumpkin
Vitamin C 4.7mg 3.7mg Pumpkin
Vitamin B1 0.031mg 0.064mg Red leaf lettuce
Vitamin B2 0.078mg 0.077mg Pumpkin
Vitamin B3 0.413mg 0.321mg Pumpkin
Vitamin B5 0.201mg 0.144mg Pumpkin
Vitamin B6 0.044mg 0.1mg Red leaf lettuce
Folate 9µg 36µg Red leaf lettuce
Vitamin K 0.8µg 140.3µg Red leaf lettuce
Tryptophan 0.009mg 0.022mg Red leaf lettuce
Threonine 0.021mg 0.048mg Red leaf lettuce
Isoleucine 0.023mg 0.038mg Red leaf lettuce
Leucine 0.034mg 0.07mg Red leaf lettuce
Lysine 0.039mg 0.045mg Red leaf lettuce
Methionine 0.008mg 0.016mg Red leaf lettuce
Phenylalanine 0.023mg 0.067mg Red leaf lettuce
Valine 0.025mg 0.048mg Red leaf lettuce
Histidine 0.011mg 0.019mg Red leaf lettuce
Saturated Fat 0.037g 0.017g Red leaf lettuce
Monounsaturated Fat 0.009g 0.005g Pumpkin
Polyunsaturated fat 0.004g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Red leaf 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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
11%
Pumpkin
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 52)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 24mg)
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.
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.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.