Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Red leaf lettuce
  5. Compare
  6. Red leaf lettuce vs. Pumpkin

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

Compare

Significant differences between red leaf lettuce and pumpkins

  • Red leaf lettuce has more vitamin K, vitamin A, iron, and folate; however, pumpkins are richer in copper.
  • Red leaf lettuce covers your daily vitamin K needs 116% more than pumpkins.
  • Pumpkins have 4 times less folate than red leaf lettuce. Red leaf lettuce has 36µg of folate, while pumpkins have 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +120%
Contains more IronIron +110.5%
Contains more ManganeseManganese +128.1%
Contains more SeleniumSelenium +650%
Contains more PotassiumPotassium +23%
Contains more CopperCopper +225%
Contains more ZincZinc +15%
Contains less SodiumSodium -96%
~equal in Phosphorus ~30mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Pumpkin DV% diff.
Vitamin K 140.3µg 0.8µg 116%
Vitamin A 375µg 288µg 10%
Iron 1.2mg 0.57mg 8%
Folate 36µg 9µg 7%
Copper 0.028mg 0.091mg 7%
Manganese 0.203mg 0.089mg 5%
Vitamin E 0.15mg 0.8mg 4%
Vitamin B6 0.1mg 0.044mg 4%
Vitamin B1 0.064mg 0.031mg 3%
Selenium 1.5µg 0.2µg 2%
Calcium 33mg 15mg 2%
Potassium 187mg 230mg 1%
Vitamin B3 0.321mg 0.413mg 1%
Fiber 0.9g 1.1g 1%
Magnesium 12mg 9mg 1%
Vitamin B5 0.144mg 0.201mg 1%
Sodium 25mg 1mg 1%
Carbs 2.26g 4.9g 1%
Vitamin C 3.7mg 4.7mg 1%
Choline 11.8mg 6.2mg 1%
Protein 1.33g 0.72g 1%
Calories 16kcal 20kcal 0%
Fats 0.22g 0.07g 0%
Net carbs 1.36g 3.8g N/A
Sugar 0.48g 2.08g N/A
Zinc 0.2mg 0.23mg 0%
Phosphorus 28mg 30mg 0%
Vitamin B2 0.077mg 0.078mg 0%
Saturated fat 0.017g 0.037g 0%
Monounsaturated fat 0.005g 0.009g 0%
Polyunsaturated fat 0.072g 0.004g 0%
Tryptophan 0.022mg 0.009mg 0%
Threonine 0.048mg 0.021mg 0%
Isoleucine 0.038mg 0.023mg 0%
Leucine 0.07mg 0.034mg 0%
Lysine 0.045mg 0.039mg 0%
Methionine 0.016mg 0.008mg 0%
Phenylalanine 0.067mg 0.023mg 0%
Valine 0.048mg 0.025mg 0%
Histidine 0.019mg 0.011mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +84.7%
Contains more FatsFats +214.3%
Contains more CarbsCarbs +116.8%
Contains more OtherOther +12.7%
~equal in Water ~93.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -54.1%
Contains more Poly. FatPolyunsaturated fat +1700%
Contains more Mono. FatMonounsaturated fat +80%

People also compare

Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw
Pumpkin
Pumpkin vs Cucumber
Cucumber
Pumpkin
Pumpkin vs Eggplant
Eggplant
Pumpkin
Pumpkin vs Vegetable
Vegetable

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.