Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter squash
  5. Compare
  6. Winter squash vs. Red leaf lettuce

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

Compare

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% 313% 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% 450% 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 +43.4%
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

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%

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
Calories 37kcal 16kcal Winter squash
Protein 0.89g 1.33g Red leaf lettuce
Fats 0.35g 0.22g Winter squash
Vitamin C 9.6mg 3.7mg Winter squash
Net carbs 6.05g 1.36g Winter squash
Carbs 8.85g 2.26g Winter squash
Magnesium 13mg 12mg Winter squash
Calcium 22mg 33mg Red leaf lettuce
Potassium 241mg 187mg Winter squash
Iron 0.44mg 1.2mg Red leaf lettuce
Sugar 3.3g 0.48g Red leaf lettuce
Fiber 2.8g 0.9g Winter squash
Copper 0.082mg 0.028mg Winter squash
Zinc 0.22mg 0.2mg Winter squash
Phosphorus 19mg 28mg Red leaf lettuce
Sodium 1mg 25mg Winter squash
Vitamin A 5223IU 7492IU Red leaf lettuce
Vitamin A 261µg 375µg Red leaf lettuce
Vitamin E 0.12mg 0.15mg Red leaf lettuce
Manganese 0.187mg 0.203mg Red leaf lettuce
Selenium 0.4µg 1.5µg Red leaf lettuce
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
Vitamin K 4.4µg 140.3µg Red leaf lettuce
Folate 20µg 36µg Red leaf lettuce
Choline 10.6mg 11.8mg 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
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
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant
Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw

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
35%
Winter squash
71%
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.