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  6. Lettuce vs. Pumpkin

Lettuce vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between lettuce and pumpkin

  • Lettuce has more vitamin K, folate, and manganese; however, pumpkin is higher in vitamin A, copper, and vitamin E.
  • Lettuce covers your daily vitamin K needs 104% more than pumpkin.
  • Pumpkin contains 3 times less fiber than lettuce. Lettuce contains 1.3g of fiber, while pumpkin contains 0.5g.
  • Lettuce has less sugar.
  • The glycemic index of pumpkin is higher.

Food varieties used in this article are Lettuce, green leaf, raw and Pumpkin, raw.

Infographic

Lettuce vs Pumpkin 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% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more CalciumCalcium +71.4%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +75.3%
Contains more CopperCopper +337.9%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -96.4%
~equal in Magnesium ~12mg
~equal in Iron ~0.8mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +47.5%
Contains more Vitamin KVitamin K +11381.8%
Contains more FolateFolate +137.5%
Contains more Vitamin AVitamin A +15.1%
Contains more Vitamin EVitamin E +381.8%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +122.4%
~equal in Vitamin C ~9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Pumpkin DV% diff.
Vitamin K 126.3µg 1.1µg 104%
Copper 0.029mg 0.127mg 11%
Vitamin A 370µg 426µg 6%
Vitamin E 0.22mg 1.06mg 6%
Folate 38µg 16µg 6%
Manganese 0.25mg 0.125mg 5%
Potassium 194mg 340mg 4%
Fiber 1.3g 0.5g 3%
Vitamin B5 0.134mg 0.298mg 3%
Calcium 36mg 21mg 2%
Phosphorus 29mg 44mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Vitamin B2 0.08mg 0.11mg 2%
Vitamin B6 0.09mg 0.061mg 2%
Calories 15kcal 26kcal 1%
Protein 1.36g 1g 1%
Carbs 2.87g 6.5g 1%
Iron 0.86mg 0.8mg 1%
Zinc 0.18mg 0.32mg 1%
Sodium 28mg 1mg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B3 0.375mg 0.6mg 1%
Choline 13.6mg 8.2mg 1%
Polyunsaturated fat 0.082g 0.005g 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 3.8g N/A
Calories per 10 g protein 110kcal 260kcal N/A
Weight per 100 calories 667g 385g N/A
Fats 0.15g 0.1g 0%
Vitamin C 9.2mg 9mg 0%
Net carbs 1.57g 6g N/A
Magnesium 13mg 12mg 0%
Sugar 0.78g 2.76g N/A
Saturated fat 0.02g 0.052g 0%
Monounsaturated fat 0.006g 0.013g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.059mg 0.029mg 0%
Isoleucine 0.084mg 0.031mg 0%
Leucine 0.079mg 0.046mg 0%
Lysine 0.084mg 0.054mg 0%
Methionine 0.016mg 0.011mg 0%
Phenylalanine 0.055mg 0.032mg 0%
Valine 0.07mg 0.035mg 0%
Histidine 0.022mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +36%
Contains more FatsFats +50%
Contains more CarbsCarbs +126.5%
Contains more OtherOther +25%
~equal in Water ~91.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +1540%
Contains more Mono. FatMonounsaturated fat +116.7%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.