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

Summer squash vs. Lettuce — In-Depth Nutrition Comparison

Compare

The main differences between Summer squash and Lettuce

  • Summer squash has more Vitamin B6, and Vitamin C, however, Lettuce has more Vitamin K, Vitamin A RAE, and Iron.
  • Daily need coverage for Vitamin K from Lettuce is 103% higher.
  • Lettuce has 2 times less Vitamin B6 than Summer squash. Summer squash has 0.218mg of Vitamin B6, while Lettuce has 0.09mg.

Food types used in this article are Squash, summer, all varieties, raw and Lettuce, green leaf, raw.

Infographic

Summer squash vs Lettuce 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.
Summer squash
Summer squash
6
:
4
Lettuce
Lettuce
Contains more Magnesium +30.8%
Contains more Phosphorus +31%
Contains more Potassium +35.1%
Contains less Sodium -92.9%
Contains more Zinc +61.1%
Contains more Copper +75.9%
Contains more Calcium +140%
Contains more Iron +145.7%
Contains more Manganese +42.9%
Contains more Selenium +200%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +30.8%
Contains more Phosphorus +31%
Contains more Potassium +35.1%
Contains less Sodium -92.9%
Contains more Zinc +61.1%
Contains more Copper +75.9%
Contains more Calcium +140%
Contains more Iron +145.7%
Contains more Manganese +42.9%
Contains more Selenium +200%

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.
Summer squash
Summer squash
5
:
5
Lettuce
Lettuce
Contains more Vitamin C +84.8%
Contains more Vitamin B2 +77.5%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +142.2%
Contains more Vitamin A +3602.5%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +45.8%
Contains more Folate +31%
Contains more Vitamin K +4110%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin C +84.8%
Contains more Vitamin B2 +77.5%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +142.2%
Contains more Vitamin A +3602.5%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +45.8%
Contains more Folate +31%
Contains more Vitamin K +4110%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Lettuce
Lettuce
Contains more Fats +20%
Contains more Carbs +16.7%
Contains more Protein +12.4%
Equal in Water - 94.98
Equal in Other - 0.64
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Fats +20%
Contains more Carbs +16.7%
Contains more Protein +12.4%
Equal in Water - 94.98
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +166.7%
Contains less Saturated Fat -54.5%
Equal in Polyunsaturated fat - 0.082
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +166.7%
Contains less Saturated Fat -54.5%
Equal in Polyunsaturated fat - 0.082

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Summer squash
Summer squash
3
:
0
Lettuce
Lettuce
Contains more Sucrose +∞%
Contains more Glucose +108.3%
Contains more Fructose +120.9%
Summer squash
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
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +108.3%
Contains more Fructose +120.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Lettuce
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Lettuce Opinion
Net carbs 2.25g 1.57g Summer squash
Protein 1.21g 1.36g Lettuce
Fats 0.18g 0.15g Summer squash
Carbs 3.35g 2.87g Summer squash
Calories 16kcal 15kcal Summer squash
Fructose 0.95g 0.43g Summer squash
Sugar 2.2g 0.78g Lettuce
Fiber 1.1g 1.3g Lettuce
Calcium 15mg 36mg Lettuce
Iron 0.35mg 0.86mg Lettuce
Magnesium 17mg 13mg Summer squash
Phosphorus 38mg 29mg Summer squash
Potassium 262mg 194mg Summer squash
Sodium 2mg 28mg Summer squash
Zinc 0.29mg 0.18mg Summer squash
Copper 0.051mg 0.029mg Summer squash
Manganese 0.175mg 0.25mg Lettuce
Selenium 0.2µg 0.6µg Lettuce
Vitamin A 200IU 7405IU Lettuce
Vitamin A RAE 10µg 370µg Lettuce
Vitamin E 0.12mg 0.22mg Lettuce
Vitamin C 17mg 9.2mg Summer squash
Vitamin B1 0.048mg 0.07mg Lettuce
Vitamin B2 0.142mg 0.08mg Summer squash
Vitamin B3 0.487mg 0.375mg Summer squash
Vitamin B5 0.155mg 0.134mg Summer squash
Vitamin B6 0.218mg 0.09mg Summer squash
Folate 29µg 38µg Lettuce
Vitamin K 3µg 126.3µg Lettuce
Tryptophan 0.011mg 0.009mg Summer squash
Threonine 0.028mg 0.059mg Lettuce
Isoleucine 0.042mg 0.084mg Lettuce
Leucine 0.069mg 0.079mg Lettuce
Lysine 0.065mg 0.084mg Lettuce
Methionine 0.017mg 0.016mg Summer squash
Phenylalanine 0.041mg 0.055mg Lettuce
Valine 0.053mg 0.07mg Lettuce
Histidine 0.025mg 0.022mg Summer squash
Saturated Fat 0.044g 0.02g Lettuce
Monounsaturated Fat 0.016g 0.006g Summer squash
Polyunsaturated fat 0.089g 0.082g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant
Lettuce
Lettuce vs Tomato
Tomato
Lettuce
Lettuce vs Cucumber
Cucumber
Lettuce
Lettuce vs Cabbage
Cabbage

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
18%
Summer squash
75%
Lettuce
Minerals Daily Need Coverage Score
12%
Summer squash
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.