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  6. Winter squash vs. Red leaf lettuce

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

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Differences between winter squash and red leaf lettuce

  • Winter squash has more fiber, vitamin C, and copper, while red leaf lettuce has more vitamin K, vitamin A, and iron.
  • Red leaf lettuce's daily need coverage for vitamin K is 113% higher.
  • Red leaf lettuce contains 7 times less sugar than winter squash. Winter squash contains 3.3g of sugar, while red leaf lettuce contains 0.48g.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Lettuce, red leaf, raw.

Infographic

Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 PotassiumPotassium +28.9%
Contains more CopperCopper +192.9%
Contains less SodiumSodium -96%
Contains more CalciumCalcium +50%
Contains more IronIron +172.7%
Contains more PhosphorusPhosphorus +47.4%
Contains more SeleniumSelenium +275%
~equal in Magnesium ~12mg
~equal in Zinc ~0.2mg
~equal in Manganese ~0.203mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 +159.5%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B6Vitamin B6 +61%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Red leaf lettuce DV% diff.
Vitamin K 4.4µg 140.3µg 113%
Vitamin A 261µg 375µg 13%
Iron 0.44mg 1.2mg 10%
Fiber 2.8g 0.9g 8%
Vitamin C 9.6mg 3.7mg 7%
Copper 0.082mg 0.028mg 6%
Vitamin B6 0.161mg 0.1mg 5%
Vitamin B1 0.016mg 0.064mg 4%
Folate 20µg 36µg 4%
Selenium 0.4µg 1.5µg 2%
Carbs 8.85g 2.26g 2%
Vitamin B5 0.234mg 0.144mg 2%
Potassium 241mg 187mg 2%
Polyunsaturated fat 0.147g 0.072g 1%
Vitamin B3 0.495mg 0.321mg 1%
Vitamin B2 0.067mg 0.077mg 1%
Protein 0.89g 1.33g 1%
Calories 37kcal 16kcal 1%
Manganese 0.187mg 0.203mg 1%
Sodium 1mg 25mg 1%
Phosphorus 19mg 28mg 1%
Calcium 22mg 33mg 1%
Fats 0.35g 0.22g 0%
Net carbs 6.05g 1.36g N/A
Magnesium 13mg 12mg 0%
Sugar 3.3g 0.48g N/A
Zinc 0.22mg 0.2mg 0%
Vitamin E 0.12mg 0.15mg 0%
Choline 10.6mg 11.8mg 0%
Saturated fat 0.072g 0.017g 0%
Monounsaturated fat 0.026g 0.005g 0%
Tryptophan 0.013mg 0.022mg 0%
Threonine 0.027mg 0.048mg 0%
Isoleucine 0.035mg 0.038mg 0%
Leucine 0.05mg 0.07mg 0%
Lysine 0.033mg 0.045mg 0%
Methionine 0.011mg 0.016mg 0%
Phenylalanine 0.035mg 0.067mg 0%
Valine 0.038mg 0.048mg 0%
Histidine 0.017mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 FatsFats +59.1%
Contains more CarbsCarbs +291.6%
Contains more OtherOther +27.3%
Contains more ProteinProtein +49.4%
~equal in Water ~95.64g

Fat Type Comparison

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

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.