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.

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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.

Pumpkin

Red leaf lettuce

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%

~equal in Phosphorus ~28mg

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

Red leaf lettuce

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.077mg

~equal in Vitamin B12 ~0µg

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%