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

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Differences between red leaf lettuce and winter squash

Red leaf lettuce has more vitamin K, vitamin A, and iron, while winter squash has more fiber, vitamin C, and copper.
Red leaf lettuce's daily need coverage for vitamin K is 113% higher.
Winter squash contains 3 times less iron than red leaf lettuce. Red leaf lettuce contains 1.2mg of iron, while winter squash contains 0.44mg.
The amount of sugar in red leaf lettuce is lower.

The food types used in this comparison are Lettuce, red leaf, raw and Squash, winter, all varieties, cooked, baked, without salt.

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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.

Red leaf lettuce

Winter squash

Contains more CalciumCalcium	+50%
Contains more IronIron	+172.7%
Contains more PhosphorusPhosphorus	+47.4%
Contains more SeleniumSelenium	+275%

Contains more PotassiumPotassium	+28.9%
Contains more CopperCopper	+192.9%
Contains less SodiumSodium	-96%

~equal in Magnesium ~13mg

~equal in Zinc ~0.22mg

~equal in Manganese ~0.187mg

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

Winter squash

Contains more Vitamin AVitamin A	+43.7%
Contains more Vitamin EVitamin E	+25%
Contains more Vitamin B1Vitamin B1	+300%
Contains more Vitamin B2Vitamin B2	+14.9%
Contains more Vitamin KVitamin K	+3088.6%
Contains more FolateFolate	+80%
Contains more CholineCholine	+11.3%

Contains more Vitamin CVitamin C	+159.5%
Contains more Vitamin B3Vitamin B3	+54.2%
Contains more Vitamin B5Vitamin B5	+62.5%
Contains more Vitamin B6Vitamin B6	+61%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	140.3µg	4.4µg	113%
Vitamin A	375µg	261µg	13%
Iron	1.2mg	0.44mg	10%
Fiber	0.9g	2.8g	8%
Vitamin C	3.7mg	9.6mg	7%
Copper	0.028mg	0.082mg	6%
Vitamin B6	0.1mg	0.161mg	5%
Vitamin B1	0.064mg	0.016mg	4%
Folate	36µg	20µg	4%
Selenium	1.5µg	0.4µg	2%
Carbs	2.26g	8.85g	2%
Vitamin B5	0.144mg	0.234mg	2%
Potassium	187mg	241mg	2%
Polyunsaturated fat	0.072g	0.147g	1%
Vitamin B3	0.321mg	0.495mg	1%
Vitamin B2	0.077mg	0.067mg	1%
Protein	1.33g	0.89g	1%
Calories	16kcal	37kcal	1%
Manganese	0.203mg	0.187mg	1%
Sodium	25mg	1mg	1%
Phosphorus	28mg	19mg	1%
Calcium	33mg	22mg	1%
Fats	0.22g	0.35g	0%
Net carbs	1.36g	6.05g	N/A
Magnesium	12mg	13mg	0%
Sugar	0.48g	3.3g	N/A
Zinc	0.2mg	0.22mg	0%
Vitamin E	0.15mg	0.12mg	0%
Choline	11.8mg	10.6mg	0%
Saturated fat	0.017g	0.072g	0%
Monounsaturated fat	0.005g	0.026g	0%
Tryptophan	0.022mg	0.013mg	0%
Threonine	0.048mg	0.027mg	0%
Isoleucine	0.038mg	0.035mg	0%
Leucine	0.07mg	0.05mg	0%
Lysine	0.045mg	0.033mg	0%
Methionine	0.016mg	0.011mg	0%
Phenylalanine	0.067mg	0.035mg	0%
Valine	0.048mg	0.038mg	0%
Histidine	0.019mg	0.017mg	0%
Fructose	0.28g		0%