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  6. Red leaf lettuce vs. Pumpkin

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

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Significant differences between Red leaf lettuce and Pumpkin

  • Red leaf lettuce has more Vitamin K, Vitamin A RAE, Iron, and Folate, however, Pumpkin is richer in Copper.
  • Red leaf lettuce covers your daily Vitamin K needs 116% more than Pumpkin.
  • Pumpkin has 4 times less Folate than Red leaf lettuce. Red leaf lettuce has 36µg of Folate, while Pumpkin has 9µg.

Specific food types used in this comparison are Lettuce, red leaf, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Pumpkin 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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Pumpkin
Pumpkin
Contains more Calcium +120%
Contains more Iron +110.5%
Contains more Magnesium +33.3%
Contains more Manganese +128.1%
Contains more Selenium +650%
Contains more Potassium +23%
Contains less Sodium -96%
Contains more Zinc +15%
Contains more Copper +225%
Equal in Phosphorus - 30
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +120%
Contains more Iron +110.5%
Contains more Magnesium +33.3%
Contains more Manganese +128.1%
Contains more Selenium +650%
Contains more Potassium +23%
Contains less Sodium -96%
Contains more Zinc +15%
Contains more Copper +225%
Equal in Phosphorus - 30

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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Pumpkin
Pumpkin
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%
Contains more Vitamin E +433.3%
Contains more Vitamin C +27%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +39.6%
Equal in Vitamin B2 - 0.078
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%
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%
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%
Contains more Vitamin E +433.3%
Contains more Vitamin C +27%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +39.6%
Equal in Vitamin B2 - 0.078

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated fat +1700%
Contains more Monounsaturated Fat +80%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated fat +1700%
Contains more Monounsaturated Fat +80%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Pumpkin
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
76%
Red leaf lettuce
37%
Pumpkin
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
11%
Pumpkin

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.