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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 A, vitamin K, and iron, while summer squash is higher in vitamin C, vitamin B6, and vitamin B2.
  • Red leaf lettuce covers your daily need for vitamin A, 146% more than summer squash.
  • Red leaf lettuce contains 47 times more vitamin K than summer squash. Red leaf lettuce contains 140.3µg of vitamin K, while summer squash contains 3µg.
  • 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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22%
Contains more Vitamin AVitamin A +3650%
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 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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Summer squash DV% diff.
Vitamin K 140.3µg 3µg 114%
Vitamin A 375µg 10µg 41%
Vitamin C 3.7mg 17mg 15%
Iron 1.2mg 0.35mg 11%
Vitamin B6 0.1mg 0.218mg 9%
Vitamin B2 0.077mg 0.142mg 5%
Copper 0.028mg 0.051mg 3%
Calcium 33mg 15mg 2%
Potassium 187mg 262mg 2%
Selenium 1.5µg 0.2µg 2%
Folate 36µg 29µg 2%
Magnesium 12mg 17mg 1%
Fiber 0.9g 1.1g 1%
Zinc 0.2mg 0.29mg 1%
Phosphorus 28mg 38mg 1%
Sodium 25mg 2mg 1%
Manganese 0.203mg 0.175mg 1%
Vitamin B1 0.064mg 0.048mg 1%
Vitamin B3 0.321mg 0.487mg 1%
Choline 11.8mg 6.7mg 1%
Fructose 0.28g 0.95g 1%
Calories 16kcal 16kcal 0%
Protein 1.33g 1.21g 0%
Fats 0.22g 0.18g 0%
Net carbs 1.36g 2.25g N/A
Carbs 2.26g 3.35g 0%
Sugar 0.48g 2.2g N/A
Vitamin E 0.15mg 0.12mg 0%
Vitamin B5 0.144mg 0.155mg 0%
Saturated fat 0.017g 0.044g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.072g 0.089g 0%
Tryptophan 0.022mg 0.011mg 0%
Threonine 0.048mg 0.028mg 0%
Isoleucine 0.038mg 0.042mg 0%
Leucine 0.07mg 0.069mg 0%
Lysine 0.045mg 0.065mg 0%
Methionine 0.016mg 0.017mg 0%
Phenylalanine 0.067mg 0.041mg 0%
Valine 0.048mg 0.053mg 0%
Histidine 0.019mg 0.025mg 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
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

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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.