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  6. Red leaf lettuce vs. Winter squash

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.

Infographic

Red leaf lettuce vs Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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.
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +49.4%
Contains more FatsFats +59.1%
Contains more CarbsCarbs +291.6%
Contains more OtherOther +27.3%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +104.2%

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 Winter 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 Winter squash 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Winter squash
Low Calories diet ok
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
46%
Red leaf lettuce
18%
Winter squash
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 24mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.82g)
Which food is lower in Saturated fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated fat (difference - 0.055g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.