Pumpkin Seeds vs. Iceberg Lettuce
Nutrition comparison of Pumpkin Seeds and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and iceberg lettuce:
- Iceberg lettuce has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed has more riboflavin, however, iceberg lettuce contains more folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and iceberg lettuce has 97% less calories than pumpkin seed - iceberg lettuce has 14 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Iceberg Lettuce | |
|---|---|---|
| Protein | 16% | 22% |
| Carbohydrates | 46% | 73% |
| Fat | 38% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and iceberg lettuce has 94% less carbohydrates than pumpkin seed - iceberg lettuce has 3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 14 times more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 19 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Iceberg lettuce has signficantly less saturated fat than pumpkin seed - iceberg lettuce has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has 833% more Vitamin C than pumpkin seed - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Iceberg lettuce has 733% more Vitamin A than pumpkin seed - iceberg lettuce has 25ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Iceberg lettuce and pumpkin seeds contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than pumpkin seed - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, iceberg lettuce contains more folate. Both pumpkin seeds and iceberg lettuce contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Pumpkin Seeds | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.034 MG | 0.041 MG |
| Riboflavin | 0.052 MG | 0.025 MG |
| Niacin | 0.286 MG | 0.123 MG |
| Pantothenic acid | 0.056 MG | 0.091 MG |
| Vitamin B6 | 0.037 MG | 0.042 MG |
| Folate | 9 UG | 29 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 206% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 707% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 552% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.052 G |
| Total | 0.077 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than iceberg lettuce per 100 grams.
| Pumpkin Seeds | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 8.759 G | 0.021 G |
| Total | 8.759 G | 0.021 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 Pumpkin Seeds or Iceberg Lettuce .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Iceberg Lettuce 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 iceberg lettuce or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and iceberg lettuce has 100% less calories than pumpkin seed - iceberg lettuce has 14 calories in 100g and pumpkin seed has 446 calories.
Does iceberg lettuce or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and iceberg lettuce has 90% fewer carbohydrates than pumpkin seed - iceberg lettuce has 3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does iceberg lettuce or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 710% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does iceberg lettuce or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 550% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.