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Lettuce vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Lettuce and Watercress

  • Lettuce has more Vitamin A RAE, Iron, and Folate, however, Watercress has more Vitamin K, Vitamin C, Calcium, Copper, and Vitamin E .
  • Daily need coverage for Vitamin K from Watercress is 103% higher.
  • Watercress has 4 times less Iron than Lettuce. Lettuce has 0.86mg of Iron, while Watercress has 0.2mg.

Food types used in this article are Lettuce, green leaf, raw and Watercress, raw.

Infographic

Lettuce vs Watercress infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +330%
Contains less Sodium -31.7%
Contains more Zinc +63.6%
Contains more Calcium +233.3%
Contains more Magnesium +61.5%
Contains more Phosphorus +106.9%
Contains more Potassium +70.1%
Contains more Copper +165.5%
Contains more Selenium +50%
Equal in Manganese - 0.244
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +330%
Contains less Sodium -31.7%
Contains more Zinc +63.6%
Contains more Calcium +233.3%
Contains more Magnesium +61.5%
Contains more Phosphorus +106.9%
Contains more Potassium +70.1%
Contains more Copper +165.5%
Contains more Selenium +50%
Equal in Manganese - 0.244

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +132.1%
Contains more Vitamin B3 +87.5%
Contains more Folate +322.2%
Contains more Vitamin E +354.5%
Contains more Vitamin C +367.4%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +43.3%
Contains more Vitamin K +97.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +132.1%
Contains more Vitamin B3 +87.5%
Contains more Folate +322.2%
Contains more Vitamin E +354.5%
Contains more Vitamin C +367.4%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +43.3%
Contains more Vitamin K +97.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +50%
Contains more Carbs +122.5%
Contains more Protein +69.1%
Contains more Other +87.5%
Equal in Water - 95.11
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +50%
Contains more Carbs +122.5%
Contains more Protein +69.1%
Contains more Other +87.5%
Equal in Water - 95.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +134.3%
Contains more Monounsaturated Fat +33.3%
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +134.3%
Contains more Monounsaturated Fat +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Watercress
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Lettuce Watercress Opinion
Net carbs 1.57g 0.79g Lettuce
Protein 1.36g 2.3g Watercress
Fats 0.15g 0.1g Lettuce
Carbs 2.87g 1.29g Lettuce
Calories 15kcal 11kcal Lettuce
Fructose 0.43g Lettuce
Sugar 0.78g 0.2g Watercress
Fiber 1.3g 0.5g Lettuce
Calcium 36mg 120mg Watercress
Iron 0.86mg 0.2mg Lettuce
Magnesium 13mg 21mg Watercress
Phosphorus 29mg 60mg Watercress
Potassium 194mg 330mg Watercress
Sodium 28mg 41mg Lettuce
Zinc 0.18mg 0.11mg Lettuce
Copper 0.029mg 0.077mg Watercress
Manganese 0.25mg 0.244mg Lettuce
Selenium 0.6µg 0.9µg Watercress
Vitamin A 7405IU 3191IU Lettuce
Vitamin A RAE 370µg 160µg Lettuce
Vitamin E 0.22mg 1mg Watercress
Vitamin C 9.2mg 43mg Watercress
Vitamin B1 0.07mg 0.09mg Watercress
Vitamin B2 0.08mg 0.12mg Watercress
Vitamin B3 0.375mg 0.2mg Lettuce
Vitamin B5 0.134mg 0.31mg Watercress
Vitamin B6 0.09mg 0.129mg Watercress
Folate 38µg 9µg Lettuce
Vitamin K 126.3µg 250µg Watercress
Tryptophan 0.009mg 0.03mg Watercress
Threonine 0.059mg 0.133mg Watercress
Isoleucine 0.084mg 0.093mg Watercress
Leucine 0.079mg 0.166mg Watercress
Lysine 0.084mg 0.134mg Watercress
Methionine 0.016mg 0.02mg Watercress
Phenylalanine 0.055mg 0.114mg Watercress
Valine 0.07mg 0.137mg Watercress
Histidine 0.022mg 0.04mg Watercress
Saturated Fat 0.02g 0.027g Lettuce
Monounsaturated Fat 0.006g 0.008g Watercress
Polyunsaturated fat 0.082g 0.035g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
75%
Lettuce
91%
Watercress
Minerals Daily Need Coverage Score
14%
Lettuce
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.58g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.