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  6. Winter squash vs. Celtuce

Winter squash vs. Celtuce — In-Depth Nutrition Comparison

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How are Winter squash and Celtuce different?

  • Winter squash is higher in Vitamin A RAE, and Vitamin B6, however, Celtuce is richer in Manganese, Vitamin C, and Folate.
  • Daily need coverage for Manganese from Celtuce is 22% higher.
  • Winter squash contains 3 times more Vitamin B6 than Celtuce. While Winter squash contains 0.161mg of Vitamin B6, Celtuce contains only 0.05mg.

Squash, winter, all varieties, cooked, baked, without salt and Celtuce, raw are the varieties used in this article.

Infographic

Winter squash vs Celtuce 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.
Winter squash
Winter squash
2
:
8
Celtuce
Celtuce
Contains less Sodium -90.9%
Contains more Copper +105%
Contains more Calcium +77.3%
Contains more Iron +25%
Contains more Magnesium +115.4%
Contains more Phosphorus +105.3%
Contains more Potassium +36.9%
Contains more Zinc +22.7%
Contains more Manganese +267.9%
Contains more Selenium +125%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Contains less Sodium -90.9%
Contains more Copper +105%
Contains more Calcium +77.3%
Contains more Iron +25%
Contains more Magnesium +115.4%
Contains more Phosphorus +105.3%
Contains more Potassium +36.9%
Contains more Zinc +22.7%
Contains more Manganese +267.9%
Contains more Selenium +125%

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.
Winter squash
Winter squash
5
:
5
Celtuce
Celtuce
Contains more Vitamin A +49.2%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +222%
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +243.8%
Contains more Vitamin B3 +11.1%
Contains more Folate +130%
Equal in Vitamin B2 - 0.07
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Contains more Vitamin A +49.2%
Contains more Vitamin B5 +27.9%
Contains more Vitamin B6 +222%
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +243.8%
Contains more Vitamin B3 +11.1%
Contains more Folate +130%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
1
Celtuce
Celtuce
Contains more Fats +16.7%
Contains more Carbs +142.5%
Equal in Protein - 0.85
Equal in Water - 94.5
Equal in Other - 0.7
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more Fats +16.7%
Contains more Carbs +142.5%
Equal in Protein - 0.85
Equal in Water - 94.5
Equal in Other - 0.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Celtuce Opinion
Net carbs 6.05g 1.95g Winter squash
Protein 0.89g 0.85g Winter squash
Fats 0.35g 0.3g Winter squash
Carbs 8.85g 3.65g Winter squash
Calories 37kcal 18kcal Winter squash
Sugar 3.3g Celtuce
Fiber 2.8g 1.7g Winter squash
Calcium 22mg 39mg Celtuce
Iron 0.44mg 0.55mg Celtuce
Magnesium 13mg 28mg Celtuce
Phosphorus 19mg 39mg Celtuce
Potassium 241mg 330mg Celtuce
Sodium 1mg 11mg Winter squash
Zinc 0.22mg 0.27mg Celtuce
Copper 0.082mg 0.04mg Winter squash
Manganese 0.187mg 0.688mg Celtuce
Selenium 0.4µg 0.9µg Celtuce
Vitamin A 5223IU 3500IU Winter squash
Vitamin A RAE 261µg 175µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 19.5mg Celtuce
Vitamin B1 0.016mg 0.055mg Celtuce
Vitamin B2 0.067mg 0.07mg Celtuce
Vitamin B3 0.495mg 0.55mg Celtuce
Vitamin B5 0.234mg 0.183mg Winter squash
Vitamin B6 0.161mg 0.05mg Winter squash
Folate 20µg 46µg Celtuce
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg 0.006mg Winter squash
Threonine 0.027mg 0.039mg Celtuce
Isoleucine 0.035mg 0.055mg Celtuce
Leucine 0.05mg 0.052mg Celtuce
Lysine 0.033mg 0.055mg Celtuce
Methionine 0.011mg 0.01mg Winter squash
Phenylalanine 0.035mg 0.036mg Celtuce
Valine 0.038mg 0.046mg Celtuce
Histidine 0.017mg 0.015mg Winter squash
Saturated Fat 0.072g Celtuce
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Celtuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
31%
Celtuce
Minerals Daily Need Coverage Score
12%
Winter squash
21%
Celtuce

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Celtuce
Celtuce is relatively richer in minerals
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 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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.