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.
Detailed nutritional comparison of pumpkin puree and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pumpkin Puree src
Image of Romaine Lettuce src

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 lighter in fat compared to romaine lettuce per calorie. Pumpkin puree has a macronutrient ratio of 11:82:7 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Puree Romaine Lettuce
Protein 11% 23%
Carbohydrates 82% 64%
Fat 7% 13%
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 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 Puree or Romaine Lettuce .

Note: The specific food items compared are: Pumpkin Puree (Pumpkin, canned, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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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.