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Watercress vs Lettuce - In-Depth Nutrition Comparison

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Comparison summary

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 Sugars?
Watercress
Watercress contains less Sugars (difference - 0.58g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.007g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 13mg)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watercress Lettuce
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Watercress Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
119
Watercress
85
Lettuce
Mineral Summary Score
15
Watercress
9
Lettuce

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +233.3%
Contains more Potassium +70.1%
Contains more Magnesium +61.5%
Contains more Copper +165.5%
Contains more Phosphorus +106.9%
Contains more Iron +330%
Contains more Zinc +63.6%
Contains less Sodium -31.7%
Contains more Calcium +233.3%
Contains more Potassium +70.1%
Contains more Magnesium +61.5%
Contains more Copper +165.5%
Contains more Phosphorus +106.9%
Contains more Iron +330%
Contains more Zinc +63.6%
Contains less Sodium -31.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +367.4%
Contains more Vitamin E +354.5%
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%
Contains more Vitamin A +132.1%
Contains more Vitamin B3 +87.5%
Contains more Vitamin C +367.4%
Contains more Vitamin E +354.5%
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%
Contains more Vitamin A +132.1%
Contains more Vitamin B3 +87.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
14%
Watercress
8%
Lettuce
Carbohydrates
1%
Watercress
3%
Lettuce
Fats
0%
Watercress
1%
Lettuce

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Watercress Lettuce Opinion
Calories 11 15 Lettuce
Protein 2.3 1.36 Watercress
Fats 0.1 0.15 Lettuce
Vitamin C 43 9.2 Watercress
Carbs 1.29 2.87 Lettuce
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.86 Lettuce
Calcium 120 36 Watercress
Potassium 330 194 Watercress
Magnesium 21 13 Watercress
Sugars 0.2 0.78 Lettuce
Fiber 0.5 1.3 Lettuce
Copper 0.077 0.029 Watercress
Zinc 0.11 0.18 Lettuce
Starch 0 Lettuce
Phosphorus 60 29 Watercress
Sodium 41 28 Lettuce
Vitamin A 3191 7405 Lettuce
Vitamin E 1 0.22 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.07 Watercress
Vitamin B2 0.12 0.08 Watercress
Vitamin B3 0.2 0.375 Lettuce
Vitamin B5 0.31 0.134 Watercress
Vitamin B6 0.129 0.09 Watercress
Vitamin B12 0 0
Vitamin K 250 126.3 Watercress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.027 0.02 Lettuce
Monounsaturated Fat 0.008 0.006 Watercress
Polyunsaturated fat 0.035 0.082 Lettuce
Tryptophan 0.03 0.009 Watercress
Threonine 0.133 0.059 Watercress
Isoleucine 0.093 0.084 Watercress
Leucine 0.166 0.079 Watercress
Lysine 0.134 0.084 Watercress
Methionine 0.02 0.016 Watercress
Phenylalanine 0.114 0.055 Watercress
Valine 0.137 0.07 Watercress
Histidine 0.04 0.022 Watercress
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.