Pumpkin Puree vs. Romaine Lettuce
Nutrition comparison of Pumpkin Puree and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin puree
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin puree and romaine lettuce:
- Both pumpkin puree and romaine lettuce are high in Vitamin A, dietary fiber and potassium.
- Pumpkin puree has more alpha-carotene than romaine lettuce, however, romaine lettuce contains more lutein + zeaxanthin than pumpkin puree.
- Romaine lettuce has more thiamin and folate, however, pumpkin puree contains more pantothenic acid.
- Romaine lettuce is a great source of Vitamin K.
USDA sources for nutritional information: Pumpkin Puree (Pumpkin, canned, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and romaine lettuce contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, pumpkin puree is lighter in protein, heavier in carbs and similar to romaine lettuce for fat. Pumpkin puree has a macronutrient ratio of 11:82:7 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Puree | Romaine Lettuce | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 82% | 65% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and romaine lettuce contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both pumpkin puree and romaine lettuce are high in dietary fiber. Pumpkin puree has 38% more dietary fiber than romaine lettuce - pumpkin puree has 2.9g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Pumpkin puree and romaine lettuce contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Pumpkin puree and romaine lettuce contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both pumpkin puree and romaine lettuce are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and romaine lettuce contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Both pumpkin puree and romaine lettuce are high in Vitamin A. Pumpkin puree has 78% more Vitamin A than romaine lettuce - pumpkin puree has 778ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Pumpkin puree and romaine lettuce contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 541% more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin and folate, however, pumpkin puree contains more pantothenic acid. Both pumpkin puree and romaine lettuce contain significant amounts of riboflavin, niacin and Vitamin B6.
| Pumpkin Puree | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.024 MG | 0.072 MG |
| Riboflavin | 0.054 MG | 0.067 MG |
| Niacin | 0.367 MG | 0.313 MG |
| Pantothenic acid | 0.4 MG | 0.142 MG |
| Vitamin B6 | 0.056 MG | 0.074 MG |
| Folate | 12 UG | 136 UG |
Minerals
calcium
Pumpkin puree and romaine lettuce contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Pumpkin puree has 43% more iron than romaine lettuce - pumpkin puree has 1.4mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both pumpkin puree and romaine lettuce are high in potassium. Romaine lettuce has 20% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and romaine lettuce has 247mg 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 alpha-carotene than romaine lettuce per 100 grams, however, romaine lettuce contains more lutein + zeaxanthin than pumpkin puree per 100 grams. Both pumpkin puree and romaine lettuce contain significant amounts of beta-carotene.
| Pumpkin Puree | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 6940 UG | 5226 UG |
| alpha-carotene | 4795 UG | ~ |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Puree | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.113 G |
| Total | 0.008 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both pumpkin puree and romaine lettuce contain small amounts of linoleic acid.
| Pumpkin Puree | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.007 G | 0.047 G |
| Total | 0.007 G | 0.047 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: Pumpkin Puree (Pumpkin, canned, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Pumpkin Puree g
()
|
Daily Values (%) |
Romaine Lettuce 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 % | |
| 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% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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% |
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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 % |
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5% | selenium | 5% |
|
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 pumpkin puree or romaine lettuce contain more calories in 100 grams?Pumpkin puree and romaine lettuce contain similar amounts of calories - pumpkin puree has 34 calories in 100g and romaine lettuce has 17 calories.
Does pumpkin puree or romaine lettuce have more carbohydrates?
By weight, pumpkin puree and romaine lettuce contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does pumpkin puree or romaine lettuce contain more potassium?
Both pumpkin puree and romaine lettuce are high in potassium. Romaine lettuce has 20% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.