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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 RAE, 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.
Winter squash
Winter squash
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Potassium +28.9%
Contains less Sodium -96%
Contains more Copper +192.9%
Contains more Calcium +50%
Contains more Iron +172.7%
Contains more Phosphorus +47.4%
Contains more Selenium +275%
Equal in Magnesium - 12
Equal in Zinc - 0.2
Equal in Manganese - 0.203
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Potassium +28.9%
Contains less Sodium -96%
Contains more Copper +192.9%
Contains more Calcium +50%
Contains more Iron +172.7%
Contains more Phosphorus +47.4%
Contains more Selenium +275%
Equal in Magnesium - 12
Equal in Zinc - 0.2
Equal in Manganese - 0.203

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
4
:
6
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +159.5%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +61%
Contains more Vitamin A +43.4%
Contains more Vitamin E +25%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +14.9%
Contains more Folate +80%
Contains more Vitamin K +3088.6%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +159.5%
Contains more Vitamin B3 +54.2%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +61%
Contains more Vitamin A +43.4%
Contains more Vitamin E +25%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +14.9%
Contains more Folate +80%
Contains more Vitamin K +3088.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Fats +59.1%
Contains more Carbs +291.6%
Contains more Other +27.3%
Contains more Protein +49.4%
Equal in Water - 95.64
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Fats +59.1%
Contains more Carbs +291.6%
Contains more Other +27.3%
Contains more Protein +49.4%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +104.2%
Contains less Saturated Fat -76.4%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +104.2%
Contains less Saturated Fat -76.4%

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 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 Winter squash Red leaf lettuce Opinion
Net carbs 6.05g 1.36g Winter squash
Protein 0.89g 1.33g Red leaf lettuce
Fats 0.35g 0.22g Winter squash
Carbs 8.85g 2.26g Winter squash
Calories 37kcal 16kcal Winter squash
Fructose 0.28g Red leaf lettuce
Sugar 3.3g 0.48g Red leaf lettuce
Fiber 2.8g 0.9g Winter squash
Calcium 22mg 33mg Red leaf lettuce
Iron 0.44mg 1.2mg Red leaf lettuce
Magnesium 13mg 12mg Winter squash
Phosphorus 19mg 28mg Red leaf lettuce
Potassium 241mg 187mg Winter squash
Sodium 1mg 25mg Winter squash
Zinc 0.22mg 0.2mg Winter squash
Copper 0.082mg 0.028mg Winter squash
Manganese 0.187mg 0.203mg Red leaf lettuce
Selenium 0.4µg 1.5µg Red leaf lettuce
Vitamin A 5223IU 7492IU Red leaf lettuce
Vitamin A RAE 261µg 375µg Red leaf lettuce
Vitamin E 0.12mg 0.15mg Red leaf lettuce
Vitamin C 9.6mg 3.7mg Winter squash
Vitamin B1 0.016mg 0.064mg Red leaf lettuce
Vitamin B2 0.067mg 0.077mg Red leaf lettuce
Vitamin B3 0.495mg 0.321mg Winter squash
Vitamin B5 0.234mg 0.144mg Winter squash
Vitamin B6 0.161mg 0.1mg Winter squash
Folate 20µg 36µg Red leaf lettuce
Vitamin K 4.4µg 140.3µg Red leaf lettuce
Tryptophan 0.013mg 0.022mg Red leaf lettuce
Threonine 0.027mg 0.048mg Red leaf lettuce
Isoleucine 0.035mg 0.038mg Red leaf lettuce
Leucine 0.05mg 0.07mg Red leaf lettuce
Lysine 0.033mg 0.045mg Red leaf lettuce
Methionine 0.011mg 0.016mg Red leaf lettuce
Phenylalanine 0.035mg 0.067mg Red leaf lettuce
Valine 0.038mg 0.048mg Red leaf lettuce
Histidine 0.017mg 0.019mg Red leaf lettuce
Saturated Fat 0.072g 0.017g Red leaf lettuce
Monounsaturated Fat 0.026g 0.005g Winter squash
Polyunsaturated fat 0.147g 0.072g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
12%
Winter squash
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 24mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.82g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.055g)
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. 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.