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  6. Red leaf lettuce vs. Summer squash

Red leaf lettuce vs. Summer squash — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Summer squash different?

  • Red leaf lettuce is richer in Vitamin K, Vitamin A, and Iron, while Summer squash is higher in Vitamin C, Vitamin B6, and Vitamin B2.
  • Red leaf lettuce covers your daily need of Vitamin K 114% more than Summer squash.
  • Red leaf lettuce contains 38 times more Vitamin A than Summer squash. Red leaf lettuce contains 375µg of Vitamin A, while Summer squash contains 10µg.
  • Red leaf lettuce is lower in Sugar.

Lettuce, red leaf, raw and Squash, summer, all varieties, raw types were used in this article.

Infographic

Red leaf lettuce vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +120%
Contains more IronIron +242.9%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +40.1%
Contains more CopperCopper +82.1%
Contains more ZincZinc +45%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -92%

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% 450% 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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +3646%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin KVitamin K +4576.7%
Contains more FolateFolate +24.1%
Contains more CholineCholine +76.1%
Contains more Vitamin CVitamin C +359.5%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B6Vitamin B6 +118%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more FatsFats +22.2%
Contains more CarbsCarbs +48.2%
Contains more OtherOther +12.7%
~equal in Protein ~1.21g
~equal in Water ~94.64g

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
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated Fat -61.4%
Contains more Mono. FatMonounsaturated Fat +220%
Contains more Poly. FatPolyunsaturated fat +23.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +275%
Contains more FructoseFructose +239.3%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Summer squash
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Summer squash Opinion
Calories 16kcal 16kcal
Protein 1.33g 1.21g Red leaf lettuce
Fats 0.22g 0.18g Red leaf lettuce
Vitamin C 3.7mg 17mg Summer squash
Net carbs 1.36g 2.25g Summer squash
Carbs 2.26g 3.35g Summer squash
Magnesium 12mg 17mg Summer squash
Calcium 33mg 15mg Red leaf lettuce
Potassium 187mg 262mg Summer squash
Iron 1.2mg 0.35mg Red leaf lettuce
Sugar 0.48g 2.2g Red leaf lettuce
Fiber 0.9g 1.1g Summer squash
Copper 0.028mg 0.051mg Summer squash
Zinc 0.2mg 0.29mg Summer squash
Phosphorus 28mg 38mg Summer squash
Sodium 25mg 2mg Summer squash
Vitamin A 7492IU 200IU Red leaf lettuce
Vitamin A 375µg 10µg Red leaf lettuce
Vitamin E 0.15mg 0.12mg Red leaf lettuce
Manganese 0.203mg 0.175mg Red leaf lettuce
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin B1 0.064mg 0.048mg Red leaf lettuce
Vitamin B2 0.077mg 0.142mg Summer squash
Vitamin B3 0.321mg 0.487mg Summer squash
Vitamin B5 0.144mg 0.155mg Summer squash
Vitamin B6 0.1mg 0.218mg Summer squash
Vitamin K 140.3µg 3µg Red leaf lettuce
Folate 36µg 29µg Red leaf lettuce
Choline 11.8mg 6.7mg Red leaf lettuce
Saturated Fat 0.017g 0.044g Red leaf lettuce
Monounsaturated Fat 0.005g 0.016g Summer squash
Polyunsaturated fat 0.072g 0.089g Summer squash
Tryptophan 0.022mg 0.011mg Red leaf lettuce
Threonine 0.048mg 0.028mg Red leaf lettuce
Isoleucine 0.038mg 0.042mg Summer squash
Leucine 0.07mg 0.069mg Red leaf lettuce
Lysine 0.045mg 0.065mg Summer squash
Methionine 0.016mg 0.017mg Summer squash
Phenylalanine 0.067mg 0.041mg Red leaf lettuce
Valine 0.048mg 0.053mg Summer squash
Histidine 0.019mg 0.025mg Summer squash
Fructose 0.28g 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Summer squash
Low Calories diet Equal
Low Fats diet ok
Low Carbs 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
71%
Red leaf lettuce
17%
Summer squash
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.