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  6. Summer squash vs. Red leaf lettuce

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

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How are Summer squash and Red leaf lettuce different?

  • Summer squash is richer in Vitamin C, Vitamin B6, and Vitamin B2, while Red leaf lettuce is higher in Vitamin K, Vitamin A, and Iron.
  • Red leaf lettuce covers your daily need of Vitamin K 114% more than Summer squash.
  • Summer squash contains 5 times more Vitamin C than Red leaf lettuce. Summer squash contains 17mg of Vitamin C, while Red leaf lettuce contains 3.7mg.
  • Red leaf lettuce is lower in Sugar.

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

Infographic

Summer squash vs Red leaf 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.
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%
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%
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%
Contains more CalciumCalcium +120%
Contains more IronIron +242.9%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +650%

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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +48.2%
Contains more OtherOther +12.7%
Contains more FatsFats +22.2%
~equal in Protein ~1.33g
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +220%
Contains more Poly. FatPolyunsaturated fat +23.6%
Contains less Sat. FatSaturated Fat -61.4%

Carbohydrate type comparison

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

Which food is preferable for your diet?

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

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.