Butterhead Lettuce vs. Squash
Nutrition comparison of Butterhead Lettuce and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and squash:
- Both butterhead lettuce and squash are high in Vitamin A and potassium.
- Butterhead lettuce has 3.7 times less carbohydrates than squash.
- Butterhead lettuce has 68% less calories than squash.
- Butterhead lettuce has more riboflavin and folate, however, squash contains more niacin and pantothenic acid.
- Butterhead lettuce is a great source of Vitamin K.
- Squash has more beta-carotene and alpha-carotene than butterhead lettuce, however, butterhead lettuce contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 68% less calories than squash - butterhead lettuce has 13 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Squash | |
|---|---|---|
| Protein | 33% | 8% |
| Carbohydrates | 57% | 91% |
| Fat | 11% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 3.7 times less carbohydrates than squash - butterhead lettuce has 2.2g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 191% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Butterhead lettuce and squash contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Butterhead lettuce and squash contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both butterhead lettuce and squash are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 308% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Both butterhead lettuce and squash are high in Vitamin A. Squash has 236% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Butterhead lettuce and squash contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 101 times more Vitamin K than squash - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more riboflavin and folate, however, squash contains more niacin and pantothenic acid. Both butterhead lettuce and squash contain significant amounts of thiamin and Vitamin B6.
| Butterhead Lettuce | Squash | |
|---|---|---|
| Thiamin | 0.057 MG | 0.072 MG |
| Riboflavin | 0.062 MG | 0.017 MG |
| Niacin | 0.357 MG | 0.969 MG |
| Pantothenic acid | 0.15 MG | 0.359 MG |
| Vitamin B6 | 0.082 MG | 0.124 MG |
| Folate | 73 UG | 19 UG |
Minerals
calcium
Butterhead lettuce and squash contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Butterhead lettuce has 107% more iron than squash - butterhead lettuce has 1.2mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both butterhead lettuce and squash are high in potassium. Squash has 19% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and squash has 284mg 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, squash has more beta-carotene and alpha-carotene than butterhead lettuce per 100 grams, however, butterhead lettuce contains more lutein + zeaxanthin than squash per 100 grams.
| Butterhead Lettuce | Squash | |
|---|---|---|
| beta-carotene | 1987 UG | 4570 UG |
| lutein + zeaxanthin | 1223 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than squash per 100 grams.
| Butterhead Lettuce | Squash | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.024 G |
| Total | 0.083 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and squash contain small amounts of linoleic acid.
| Butterhead Lettuce | Squash | |
|---|---|---|
| linoleic acid | 0.034 G | 0.014 G |
| Total | 0.034 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or squash contain more calories in 100 grams?Butterhead lettuce has 70% less calories than squash - butterhead lettuce has 13 calories in 100g and squash has 40 calories.
Is butterhead lettuce or squash better for protein?
Butterhead lettuce and squash contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and squash has 0.9g of protein.
Does butterhead lettuce or squash have more carbohydrates?
By weight, butterhead lettuce has 3.7 times fewer carbohydrates than squash - butterhead lettuce has 2.2g of carbs for 100g and squash has 10.5g of carbohydrates.
Does butterhead lettuce or squash contain more potassium?
Both butterhead lettuce and squash are high in potassium. Squash has 20% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and squash has 284mg of potassium.