Pumpkin Seeds vs. Romaine Lettuce
Nutrition comparison of Pumpkin Seeds 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 seeds
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and romaine lettuce:
- Both romaine lettuce and pumpkin seeds are high in dietary fiber and potassium.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
- Romaine lettuce has more thiamin, pantothenic acid and folate.
- Romaine lettuce has signficantly less saturated fat than pumpkin seed.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and romaine lettuce has 96% less calories than pumpkin seed - romaine lettuce has 17 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 romaine lettuce per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Romaine Lettuce | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 46% | 65% |
| Fat | 38% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and romaine lettuce has 94% less carbohydrates than pumpkin seed - romaine lettuce has 3.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both romaine lettuce and pumpkin seeds are high in dietary fiber. Pumpkin seed has 776% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than romaine lettuce - romaine lettuce has 1.2g 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 14 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Romaine lettuce has signficantly less saturated fat than pumpkin seed - romaine lettuce has 0.04g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 12 times more Vitamin C than pumpkin seed - romaine lettuce has 4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than pumpkin seed - romaine lettuce has 436ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Romaine lettuce and pumpkin seeds contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than pumpkin seed - romaine lettuce has 102.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Romaine lettuce has more thiamin, pantothenic acid and folate. Both pumpkin seeds and romaine lettuce contain significant amounts of riboflavin, niacin and Vitamin B6.
| Pumpkin Seeds | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.034 MG | 0.072 MG |
| Riboflavin | 0.052 MG | 0.067 MG |
| Niacin | 0.286 MG | 0.313 MG |
| Pantothenic acid | 0.056 MG | 0.142 MG |
| Vitamin B6 | 0.037 MG | 0.074 MG |
| Folate | 9 UG | 136 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 67% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 241% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both romaine lettuce and pumpkin seeds are high in potassium. Pumpkin seed has 272% more potassium than romaine lettuce - romaine lettuce has 247mg 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 romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.113 G |
| Total | 0.077 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than romaine lettuce per 100 grams.
| Pumpkin Seeds | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 8.759 G | 0.047 G |
| Total | 8.759 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Romaine 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 % |
|
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 % |
|
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 romaine lettuce or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and romaine lettuce has 100% less calories than pumpkin seed - romaine lettuce has 17 calories in 100g and pumpkin seed has 446 calories.
Does romaine lettuce or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than pumpkin seed - romaine lettuce has 3.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does romaine lettuce or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 240% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does romaine lettuce or pumpkin seeds contain more potassium?
Both romaine lettuce and pumpkin seeds are high in potassium. Pumpkin seed has 270% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.