Butterhead Lettuce vs. Pumpkin Puree
Nutrition comparison of Butterhead Lettuce and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and pumpkin puree:
- Both butterhead lettuce and pumpkin puree are high in Vitamin A and potassium.
- Butterhead lettuce has 62% less calories than pumpkin puree.
- Butterhead lettuce has more thiamin and folate, however, pumpkin puree contains more pantothenic acid.
- Butterhead lettuce is a great source of Vitamin K.
- Pumpkin puree has more beta-carotene and alpha-carotene than butterhead lettuce, however, butterhead lettuce contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 62% less calories than pumpkin puree - butterhead lettuce has 13 calories per 100 grams and pumpkin puree has 34 calories.
For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Butterhead lettuce has a macronutrient ratio of 35:54:11 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Pumpkin Puree | |
|---|---|---|
| Protein | 35% | 11% |
| Carbohydrates | 54% | 82% |
| Fat | 11% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce and pumpkin puree contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and pumpkin puree has 8.1g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 164% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and pumpkin puree has 2.9g of dietary fiber.
sugar
Butterhead lettuce and pumpkin puree contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and pumpkin puree has 3.3g of sugar.
Protein
protein
Butterhead lettuce and pumpkin puree contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Fat
saturated fat
Both butterhead lettuce and pumpkin puree are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and pumpkin puree has 0.15g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and pumpkin puree contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and pumpkin puree has 4.2mg of Vitamin C.
Vitamin A
Both butterhead lettuce and pumpkin puree are high in Vitamin A. Pumpkin puree has 369% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and pumpkin puree has 778ug of Vitamin A.
Vitamin E
Butterhead lettuce and pumpkin puree contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and pumpkin puree has 1.1mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 539% more Vitamin K than pumpkin puree - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and pumpkin puree has 16ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin and folate, however, pumpkin puree contains more pantothenic acid. Both butterhead lettuce and pumpkin puree contain significant amounts of riboflavin, niacin and Vitamin B6.
| Butterhead Lettuce | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.057 MG | 0.024 MG |
| Riboflavin | 0.062 MG | 0.054 MG |
| Niacin | 0.357 MG | 0.367 MG |
| Pantothenic acid | 0.15 MG | 0.4 MG |
| Vitamin B6 | 0.082 MG | 0.056 MG |
| Folate | 73 UG | 12 UG |
Minerals
calcium
Butterhead lettuce has 35% more calcium than pumpkin puree - butterhead lettuce has 35mg of calcium per 100 grams and pumpkin puree has 26mg of calcium.
iron
Butterhead lettuce and pumpkin puree contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and pumpkin puree has 1.4mg of iron.
potassium
Both butterhead lettuce and pumpkin puree are high in potassium. Butterhead lettuce has 16% more potassium than pumpkin puree - butterhead lettuce has 238mg of potassium per 100 grams and pumpkin puree has 206mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than butterhead lettuce per 100 grams, however, butterhead lettuce contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Butterhead Lettuce | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 1987 UG | 6940 UG |
| lutein + zeaxanthin | 1223 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Butterhead Lettuce | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.008 G |
| Total | 0.083 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and pumpkin puree contain small amounts of linoleic acid.
| Butterhead Lettuce | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.034 G | 0.007 G |
| Total | 0.034 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Butterhead Lettuce or Pumpkin Puree .
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Butterhead Lettuce g
()
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Daily Values (%) |
Pumpkin Puree g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or pumpkin puree contain more calories in 100 grams?Butterhead lettuce has 60% less calories than pumpkin puree - butterhead lettuce has 13 calories in 100g and pumpkin puree has 34 calories.
Is butterhead lettuce or pumpkin puree better for protein?
Butterhead lettuce and pumpkin puree contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and pumpkin puree has 1.1g of protein.
Does butterhead lettuce or pumpkin puree have more carbohydrates?
By weight, butterhead lettuce and pumpkin puree contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and pumpkin puree has 8.1g of carbohydrates.
Does butterhead lettuce or pumpkin puree contain more potassium?
Both butterhead lettuce and pumpkin puree are high in potassium. Butterhead lettuce has 20% more potassium than pumpkin puree - butterhead lettuce has 238mg of potassium in 100 grams and pumpkin puree has 206mg of potassium.