Pumpkin Seeds vs. Butterhead Lettuce
Nutrition comparison of Pumpkin Seeds and Butterhead 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
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and butterhead lettuce:
- Both butterhead lettuce and pumpkin seeds are high in potassium.
- Butterhead lettuce has more pantothenic acid and folate.
- Butterhead lettuce has signficantly less saturated fat than pumpkin seed.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and butterhead lettuce has 97% less calories than pumpkin seed - butterhead lettuce has 13 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Butterhead Lettuce | |
|---|---|---|
| Protein | 16% | 33% |
| Carbohydrates | 46% | 57% |
| Fat | 38% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and butterhead lettuce has 96% less carbohydrates than pumpkin seed - butterhead lettuce has 2.2g 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 15 times more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Butterhead lettuce and pumpkin seeds contain similar amounts of sugar - butterhead lettuce has 0.94g 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 12 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Butterhead lettuce has signficantly less saturated fat than pumpkin seed - butterhead lettuce has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce has 11 times more Vitamin C than pumpkin seed - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 54 times more Vitamin A than pumpkin seed - butterhead lettuce has 166ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Butterhead lettuce and pumpkin seeds contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than pumpkin seed - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Butterhead lettuce has more pantothenic acid and folate. Both pumpkin seeds and butterhead lettuce contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Pumpkin Seeds | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.034 MG | 0.057 MG |
| Riboflavin | 0.052 MG | 0.062 MG |
| Niacin | 0.286 MG | 0.357 MG |
| Pantothenic acid | 0.056 MG | 0.15 MG |
| Vitamin B6 | 0.037 MG | 0.082 MG |
| Folate | 9 UG | 73 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 57% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 167% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both butterhead lettuce and pumpkin seeds are high in potassium. Pumpkin seed has 286% more potassium than butterhead lettuce - butterhead lettuce has 238mg 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 butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.083 G |
| Total | 0.077 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than butterhead lettuce per 100 grams.
| Pumpkin Seeds | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 8.759 G | 0.034 G |
| Total | 8.759 G | 0.034 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Butterhead 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 butterhead lettuce or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and butterhead lettuce has 100% less calories than pumpkin seed - butterhead lettuce has 13 calories in 100g and pumpkin seed has 446 calories.
Is butterhead lettuce or pumpkin seeds better for protein?
Pumpkin seed is a fantastic source of protein and it has 12 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does butterhead lettuce or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and butterhead lettuce has 100% fewer carbohydrates than pumpkin seed - butterhead lettuce has 2.2g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does butterhead lettuce or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 170% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does butterhead lettuce or pumpkin seeds contain more potassium?
Both butterhead lettuce and pumpkin seeds are high in potassium. Pumpkin seed has 290% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.