Lamb vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between lamb and watercress

Lamb has more vitamin B12, selenium, vitamin B3, zinc, and iron, while watercress has more vitamin K, vitamin A, and vitamin C.
Watercress covers your daily need for vitamin K, 204% more than lamb.
The amount of cholesterol in watercress is lower.
Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Watercress, raw.

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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.

Lamb

Watercress

Contains more IronIron	+840%
Contains more CopperCopper	+54.5%
Contains more ZincZinc	+3954.5%
Contains more PhosphorusPhosphorus	+213.3%
Contains more SeleniumSelenium	+2833.3%

Contains more CalciumCalcium	+605.9%
Contains less SodiumSodium	-43.1%
Contains more ManganeseManganese	+1009.1%

~equal in Magnesium ~21mg

~equal in Potassium ~330mg

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.

Lamb

Watercress

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+108.3%
Contains more Vitamin B3Vitamin B3	+3230%
Contains more Vitamin B5Vitamin B5	+112.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+100%
Contains more CholineCholine	+941.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+614.3%
Contains more Vitamin KVitamin K	+5334.8%

~equal in Vitamin B1 ~0.09mg

~equal in Vitamin B6 ~0.129mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	4.6µg	250µg	205%
Vitamin B12	2.55µg	0µg	106%
Vitamin C	0mg	43mg	48%
Selenium	26.4µg	0.9µg	46%
Protein	24.52g	2.3g	44%
Zinc	4.46mg	0.11mg	40%
Saturated fat	8.83g	0.027g	40%
Vitamin B3	6.66mg	0.2mg	40%
Fats	20.94g	0.1g	32%
Cholesterol	97mg	0mg	32%
Monounsaturated fat	8.82g	0.008g	22%
Iron	1.88mg	0.2mg	21%
Vitamin A	0µg	160µg	18%
Phosphorus	188mg	60mg	18%
Choline	93.7mg	9mg	15%
Calories	294kcal	11kcal	14%
Vitamin B2	0.25mg	0.12mg	10%
Polyunsaturated fat	1.51g	0.035g	10%
Calcium	17mg	120mg	10%
Manganese	0.022mg	0.244mg	10%
Vitamin B5	0.66mg	0.31mg	7%
Vitamin E	0.14mg	1mg	6%
Copper	0.119mg	0.077mg	5%
Folate	18µg	9µg	2%
Fiber	0g	0.5g	2%
Sodium	72mg	41mg	1%
Potassium	310mg	330mg	1%
Vitamin B1	0.1mg	0.09mg	1%
Vitamin D	0.1µg	0µg	1%
Carbs	0g	1.29g	0%
Net carbs	0g	0.79g	N/A
Vitamin D	2IU	0IU	0%
Magnesium	23mg	21mg	0%
Sugar	0g	0.2g	N/A
Vitamin B6	0.13mg	0.129mg	0%
Tryptophan	0.287mg	0.03mg	0%
Threonine	1.05mg	0.133mg	0%
Isoleucine	1.183mg	0.093mg	0%
Leucine	1.908mg	0.166mg	0%
Lysine	2.166mg	0.134mg	0%
Methionine	0.629mg	0.02mg	0%
Phenylalanine	0.998mg	0.114mg	0%
Valine	1.323mg	0.137mg	0%
Histidine	0.777mg	0.04mg	0%