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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 A, vitamin K, and iron.
  • Red leaf lettuce covers your daily need for vitamin A, 146% 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% 3.3% 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% 125% 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 +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 CholineCholine +76.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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

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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. 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.